Powerforge: ChatGPT’s 3-Day Powerlifting Program

by Jeppe Gertz

Program Description

The purpose of the Powerforge 3-Day Powerlifting Program is to help lifters build maximum strength in the squat, bench press, and deadlift while maintaining efficiency and balancing recovery. This program is designed for individuals with limited training time, focusing on effective, high-quality sessions to steadily increase 1RM, improve technique, and target weak points in just three workouts per week.

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
80 minutes
Created
Dec 02, 2024 08:32
Last Edited
Jun 18, 2025 08:06

Summary

Unleash your strength with the Powerforge: ChatGPT’s 3-Day Powerlifting Program, a focused 3-week regimen designed for serious lifters. Train three times a week with a blend of classic lifts like squats, deadlifts, and bench presses, all tailored to build raw power and muscle. Each session emphasizes intensity and volume, ensuring you push your limits while honing your technique. Perfect for those equipped with a garage gym, this program will forge your strength and elevate your performance to new heights.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

75%

Bench Press (Paused)

4 reps

75%

Romanian Deadlift (Barbell)

8-10 reps

60%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 1

Squat (Barbell)

5 reps

78.5%

Bench Press (Paused)

4 reps

78.5%

Romanian Deadlift (Barbell)

8-10 reps

62.5%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Paused)

4 reps

80%

Romanian Deadlift (Barbell)

8-10 reps

65%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 2

Deadlift (Barbell)

3 reps

80%

Deficit Deadlift (Barbell)

5 reps

70%

Bench Press (Close Grip)

6 reps

70%

Chest Supported Row (Dumbbell)

8 reps

Face Pull

15-20 reps

Day 2

Deadlift (Barbell)

3 reps

82.5%

Deficit Deadlift (Barbell)

5 reps

72.5%

Bench Press (Close Grip)

6 reps

72.5%

Chest Supported Row (Dumbbell)

8 reps

Face Pull

15-20 reps

Day 2

Deadlift (Barbell)

3 reps

85%

Deficit Deadlift (Barbell)

5 reps

75%

Bench Press (Close Grip)

6 reps

75%

Chest Supported Row (Dumbbell)

8 reps

Face Pull

15-20 reps

Day 3

High Bar Squat (Barbell)

6 reps

70%

Overhead Press (Barbell)

6 reps

60%

Bulgarian Split Squat (Barbell)

10 reps

Incline Bench Press (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

15 reps

Decline Crunch

12 reps

Day 3

High Bar Squat (Barbell)

6 reps

72.5%

Overhead Press (Barbell)

6 reps

62.5%

Bulgarian Split Squat (Barbell)

10 reps

Incline Bench Press (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

15 reps

Decline Crunch

12 reps

Day 3

High Bar Squat (Barbell)

6 reps

75%

Overhead Press (Barbell)

6 reps

65%

Bulgarian Split Squat (Barbell)

10 reps

Incline Bench Press (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

15 reps

Decline Crunch

12 reps

Day 1

Squat (Barbell)

4 Sets

5 Reps

75%

Bench Press (Paused)

4 Sets

4 Reps

75%

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

60%

Barbell Row

4 Sets

8 Reps

Hanging Leg Raise

3 Sets

12 Reps

Day 2

Deadlift (Barbell)

5 Sets

3 Reps

80%

Deficit Deadlift (Barbell)

3 Sets

5 Reps

70%

Bench Press (Close Grip)

4 Sets

6 Reps

70%

Chest Supported Row (Dumbbell)

4 Sets

8 Reps

Face Pull

3 Sets

15-20 Reps

Day 3

High Bar Squat (Barbell)

4 Sets

6 Reps

70%

Overhead Press (Barbell)

4 Sets

6 Reps

60%

Bulgarian Split Squat (Barbell)

3 Sets

10 Reps

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

15 Reps

Decline Crunch

3 Sets

12 Reps