Powerlifting 3x5

by Tom C.

Program Description

A simple but effective block periodization template intended for intermediate to advanced lifters. Perfect for anyone looking for a less intense and customizable routine that can be utilized as offseason training or between competition prep. Use the AMRAP sets in week 3 to calculate your new 1 rep max and repeat the program with the new weight. Week 4 is a deload but can be used as a test week for finding your true 1 rep max or skipped all together.

Program Overview

Level
Intermediate, Advanced, Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
May 24, 2025 09:06
Last Edited
Jun 18, 2025 09:27

Summary

Unleash your strength with the Powerlifting 3x5 program, a focused 4-week journey designed for serious lifters. Train three times a week, targeting essential lifts like squats, deadlifts, and bench presses, all structured around the effective 3x5 rep scheme. Each session emphasizes progressive overload to build raw power and muscle mass, ensuring you maximize your potential. Equip your garage gym and get ready to transform your lifts and elevate your performance!

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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

WEEK 4

Day 1

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Barbell Row

5 reps

Tricep Extension (Barbell)

12-15 reps

Bicep Curl (EZ Bar)

10-12 reps

Day 1

Squat (Barbell)

5 reps

77%

Bench Press (Barbell)

5 reps

77%

Barbell Row

5 reps

Tricep Extension (Barbell)

12-15 reps

Bicep Curl (EZ Bar)

10-12 reps

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Barbell Row

5 reps

Tricep Extension (Barbell)

12-15 reps

Bicep Curl (EZ Bar)

10-12 reps

Day 1

Squat (Barbell)

5 reps

60%

Bench Press (Barbell)

5 reps

60%

Day 2

Deadlift (Barbell)

5 reps

75%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5-10 reps

Stiff Leg Deadlift

8-10 reps

Day 2

Deadlift (Barbell)

5 reps

77%

Overhead Press (Barbell)

5 reps

77%

Pull-Up (Weighted)

5-10 reps

Stiff Leg Deadlift

8-10 reps

Day 2

Deadlift (Barbell)

5 reps

80%

Deadlift (Barbell)

AMRAP

80%

Overhead Press (Barbell)

5 reps

80%

Overhead Press (Barbell)

AMRAP

80%

Pull-Up (Weighted)

5-10 reps

Stiff Leg Deadlift

8-10 reps

Day 2

Deadlift (Barbell)

5 reps

60%

Overhead Press (Barbell)

5 reps

60%

Day 3

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Barbell Row

5 reps

Tricep Extension (Barbell)

12-15 reps

Bicep Curl (EZ Bar)

10-12 reps

Day 3

Squat (Barbell)

5 reps

77%

Bench Press (Barbell)

5 reps

77%

Barbell Row

5 reps

Tricep Extension (Barbell)

12-15 reps

Bicep Curl (EZ Bar)

10-12 reps

Day 3

Squat (Barbell)

5 reps

80%

Squat (Barbell)

AMRAP

80%

Bench Press (Barbell)

5 reps

80%

Bench Press (Barbell)

AMRAP

80%

Barbell Row

5 reps

Tricep Extension (Barbell)

12-15 reps

Bicep Curl (EZ Bar)

10-12 reps

Day 3

Squat (Barbell)

5 reps

60%

Bench Press (Barbell)

5 reps

60%

Day 1

Squat (Barbell)

3 Sets

5 Reps

75%

Bench Press (Barbell)

3 Sets

5 Reps

75%

Barbell Row

3 Sets

5 Reps

Tricep Extension (Barbell)

3 Sets

12-15 Reps

Bicep Curl (EZ Bar)

3 Sets

10-12 Reps

Day 2

Deadlift (Barbell)

3 Sets

5 Reps

75%

Overhead Press (Barbell)

3 Sets

5 Reps

75%

Pull-Up (Weighted)

3 Sets

5-10 Reps

Stiff Leg Deadlift

2 Sets

8-10 Reps

Day 3

Squat (Barbell)

3 Sets

5 Reps

75%

Bench Press (Barbell)

3 Sets

5 Reps

75%

Barbell Row

3 Sets

5 Reps

Tricep Extension (Barbell)

3 Sets

12-15 Reps

Bicep Curl (EZ Bar)

3 Sets

10-12 Reps