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3 Week Powerlifting Macrocycle - 6 Day Microcycle

by Guus K.

Program Description

Progression Scheme: - +1 rep on all multi-rep sets on main lifts each week. - +1 each week on RPE based sets. - After macrocycle is finished go back to week 1 reps and add 3-5% load.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 30, 2025 08:35
  • Last Edited
    Dec 03, 2025 11:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
10.8%
Quadriceps
9.9%
Hamstrings
9.6%
Glutes
9%
Chest
7.4%
Upper Back
7.1%
Biceps
6.9%
Lats
6.4%
Middle Delts
6%
Abs
4.8%
Adductors
2.3%
Lower Back
2.3%
Rear Delts
1.9%
Forearms
1.9%
Abductors
0.3%
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Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
4
2 reps
80%
3
Squat (Paused)
3
2 reps
-
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
4
2 reps
80%
6
Long Pause Bench Press
3
2 reps
-
7
Leg Extension
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
9A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
9B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
4
3 reps
80%
3
Squat (Paused)
3
3 reps
-
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
4
3 reps
80%
6
Long Pause Bench Press
3
3 reps
-
7
Leg Extension
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
9A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
9B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
4 reps
80%
3
Squat (Paused)
3
4 reps
-
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
4
4 reps
80%
6
Long Pause Bench Press
3
4 reps
-
7
Leg Extension
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
9A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
9B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Seated Row (Cable)
5
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hyperextension
2
8-12 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Seated Row (Cable)
5
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hyperextension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Seated Row (Cable)
5
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hyperextension
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
5
4 reps
80%
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
-
2
Overhead Press (Barbell)
5
5 reps
80%
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 7
4
Tricep Rope Push Down (Cable)
5
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
5
6 reps
80%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Tempo Squat (Barbell)
3
2 reps
-
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6 reps
RPE 6
5
Lat Pulldown
5
8-12 reps
RPE 10
6
Hammer Curl (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Tempo Squat (Barbell)
3
3 reps
-
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
7 reps
RPE 7
5
Lat Pulldown
5
8-12 reps
RPE 10
6
Hammer Curl (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Tempo Squat (Barbell)
3
4 reps
-
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
8 reps
RPE 8
5
Lat Pulldown
5
8-12 reps
RPE 10
6
Hammer Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Bench Press (Close Grip)
3
4 reps
-
3
Tricep Pushdown (Cable)
5
6-8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Tricep Pushdown (Cable)
5
6-8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
3
6 reps
-
3
Tricep Pushdown (Cable)
5
6-8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
4
2 reps
80%
3
Tempo Bench Press
1
1 reps
RPE 6
4
Tempo Bench Press
2
6 reps
-
5
Single Leg Curl
2
8-12 reps
RPE 10
6
Chest Supported Row (Machine)
5
8-12 reps
RPE 10
7A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7B
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
4
3 reps
80%
3
Tempo Bench Press
1
1 reps
RPE 7
4
Tempo Bench Press
2
7 reps
-
5
Single Leg Curl
2
8-12 reps
RPE 10
6
Chest Supported Row (Machine)
5
8-12 reps
RPE 10
7A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7B
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
80%
3
Tempo Bench Press
1
1 reps
RPE 8
4
Tempo Bench Press
2
8 reps
-
5
Single Leg Curl
2
8-12 reps
RPE 10
6
Chest Supported Row (Machine)
5
8-12 reps
RPE 10
7A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7B
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@6
2
Squat (Barbell)
4 Sets
2 Reps
80%
3
Squat (Paused)
3 Sets
2 Reps
-
4
Bench Press (Barbell)
1 Set
1 Reps
@6
5
Bench Press (Barbell)
4 Sets
2 Reps
80%
6
Long Pause Bench Press
3 Sets
2 Reps
-
7
Leg Extension
2 Sets
8-12 Reps
@10
8
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
9B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
-
2
Overhead Press (Barbell)
5 Sets
4 Reps
80%
3
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@6
4
Tricep Rope Push Down (Cable)
5 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
75%
2
Tempo Squat (Barbell)
3 Sets
2 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Leg Press
2 Sets
6 Reps
@6
5
Lat Pulldown
5 Sets
8-12 Reps
@10
6
Hammer Curl (Cable)
3 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
4 Reps
75%
2
Bench Press (Close Grip)
3 Sets
4 Reps
-
3
Tricep Pushdown (Cable)
5 Sets
6-8 Reps
@10
4
Lat Pulldown (Neutral Grip)
5 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Reps
@6
2
Deadlift (Barbell)
4 Sets
2 Reps
80%
3
Tempo Bench Press
1 Set
1 Reps
@6
4
Tempo Bench Press
2 Sets
6 Reps
-
5
Single Leg Curl
2 Sets
8-12 Reps
@10
6
Chest Supported Row (Machine)
5 Sets
8-12 Reps
@10
7A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7B
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
70%
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6
3
Seated Row (Cable)
5 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Hyperextension
2 Sets
8-12 Reps
@10
6
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-8 Reps
@10