Road to 3/4/5 Wheels

This powerbuilding program transitions the existing high-volume PPL structure into a strength-focused "Road to 315/405/495" protocol designed to maximize your Big 3 lifts. By shifting your primary movements — Bench Press, Squat, and Deadlift — into lower-rep, higher-intensity ranges (3x3 to 5x5) while maintaining strategic hypertrophy accessories, the plan targets significant milestones: a 315 lb bench, a 405 lb squat, and a 495 lb deadlift. The schedule utilizes a 4-week intensifying block followed by a week 5 deload to manage central nervous system fatigue, ensuring you build the necessary neural drive and muscle density to move "plate-heavy" loads safely and consistently.

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Week 1

Week 2

Week 3

Week 4

Week 5


Deadlift Targets | Week 1: 335 lbs | Week 2: 355 lbs | Week 3: 375 lbs

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Pull (Deadlift Focus)

Bench Targets | Week 1: 245 lbs | Week 2: 265 lbs | Week 3: 285 lbs

Bench Press (Barbell)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Push (Bench Focus)

Squat Targets | Week 1: 325 | Week 2: 335 lbs | Week 3: 345 lbs

Squat (Barbell)

Romanian Deadlift (Barbell)

Belt Squat

Single-Leg Leg Curl

Leg Extension

Legs (Squat Focus)

Chest Supported Row (Dumbbell)

Lying Rear Lateral Raise

Preacher Curl (Dumbbell)

Pull (Hypertrophy)

Squat (Paused)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs (Technique/Hypertrophy)

Bench Press (Paused)

Seated Shoulder Press (Dumbbell)

Landmine Press

Push (Tricep/Lockout)

Max Effort

50-60% Deload

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