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Wendler's 3/5/1 - Powerlifting

by Rihards D.

Program Description

After each 4 weeks increase squat and deadlift TM by 5kg / 10lbs. After each 4 weeks increase ohp and bench press by 2.5kg / 5lbs. On last week, second 100% set can be above 100% depending on how you feel. 1RM you enter should be around 90% of your actual 1RM.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    180 minutes
  • Created
    May 27, 2025 10:12
  • Last Edited
    May 30, 2025 08:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
2
1
3+ reps
1+ reps
1+ reps
8+ reps
90%
95%
100%
70%
3
Front Squat (Barbell)
3
4-6 reps
50%
4
Single Leg Press
3
6-8 reps
RPE 7-9
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-9
6
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1
1
5+ reps
8+ reps
85%
65%
3
Front Squat (Barbell)
3
4-6 reps
50%
4
Single Leg Press
3
6-8 reps
RPE 7-9
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-9
6
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
2
1
1+ reps
1+ reps
8+ reps
95%
100%
75%
3
Front Squat (Barbell)
3
4-6 reps
50%
4
Single Leg Press
3
6-8 reps
RPE 7-9
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-9
6
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
2
5 reps
60%
3
Front Squat (Barbell)
3
4-6 reps
40%
4
Single Leg Press
3
6-8 reps
RPE 5-7
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 5-7
6
Plank
1
0.5-1 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
2
1
3+ reps
1+ reps
1+ reps
8+ reps
90%
95%
100%
70%
3
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
4
Military Press (Barbell)
1
1
3+ reps
8+ reps
90%
70%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
6
Face Pull
3
12-15 reps
RPE 7-9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
8
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
3
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
4
Military Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
6
Face Pull
3
12-15 reps
RPE 7-9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
8
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
2
1
1+ reps
1+ reps
8+ reps
95%
100%
75%
3
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
4
Military Press (Barbell)
1
1
1+ reps
8+ reps
95%
75%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
6
Face Pull
3
12-15 reps
RPE 7-9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
8
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
2
5 reps
60%
3
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Military Press (Barbell)
2
5 reps
60%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 5-7
6
Face Pull
3
12-15 reps
RPE 5-7
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 5-7
8
Bicep Curl (Cable)
3
6-8 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
1
1
1
3+ reps
1+ reps
1+ reps
5+ reps
90%
95%
100%
70%
3
Deadlift (Paused)
4
4-6 reps
70%
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 7-9
5
Single-Leg Leg Curl
3
10-12 reps
RPE 7-9
6
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Deadlift (Barbell)
1
1
5+ reps
8+ reps
85%
65%
3
Deadlift (Paused)
4
4-6 reps
65%
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-9
5
Single-Leg Leg Curl
3
10-12 reps
RPE 7-9
6
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
2
1
1+ reps
1+ reps
5+ reps
95%
100%
75%
3
Deadlift (Paused)
4
4-6 reps
75%
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 7-9
5
Single-Leg Leg Curl
3
10-12 reps
RPE 7-9
6
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
2
5 reps
60%
3
Deadlift (Paused)
4
4-6 reps
40%
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 5-7
5
Single-Leg Leg Curl
3
10-12 reps
RPE 5-7
6
Plank
1
0.5-1 mins
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Military Press (Barbell)
1
1
1
1
3+ reps
1+ reps
1+ reps
8+ reps
90%
95%
100%
70%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
80%
4
Bench Press (Barbell)
1
1
1+ reps
8+ reps
90%
70%
5
Dips
3
6-10 reps
RPE 7-9
6
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
7
Lateral Raises
3
10-15 reps
RPE 7-9
8
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Military Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
4
Bench Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
5
Dips
3
6-10 reps
RPE 7-9
6
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
7
Lateral Raises
3
10-15 reps
RPE 7-9
8
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Military Press (Barbell)
1
2
1
1+ reps
1+ reps
8+ reps
95%
100%
75%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
4
Bench Press (Barbell)
1
1
1+ reps
8+ reps
95%
75%
5
Dips
3
6-10 reps
RPE 7-9
6
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
7
Lateral Raises
3
10-15 reps
RPE 7-9
8
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Military Press (Barbell)
2
5 reps
60%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Bench Press (Barbell)
2
5 reps
40%
5
Dips
3
6-10 reps
RPE 5-7
6
Pull-Up (Weighted)
3
6-10 reps
RPE 5-7
7
Lateral Raises
3
10-15 reps
RPE 5-7
8
Plank
1
0.5-1 mins
RPE 5-7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
3+ Reps
1+ Reps
1+ Reps
8+ Reps
90%
95%
100%
70%
3
Front Squat (Barbell)
3 Sets
4-6 Reps
50%
4
Single Leg Press
3 Sets
6-8 Reps
@7-9
5
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7-9
6
Plank
1 Set
0.5-1 mins
@8-10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
3+ Reps
1+ Reps
1+ Reps
8+ Reps
90%
95%
100%
70%
3
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
4
Military Press (Barbell)
1 Set
1 Set
3+ Reps
8+ Reps
90%
70%
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Face Pull
3 Sets
12-15 Reps
@7-9
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7-9
8
Bicep Curl (Cable)
3 Sets
6-8 Reps
@7-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
5+ Reps
90%
95%
100%
70%
3
Deadlift (Paused)
4 Sets
4-6 Reps
70%
4
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@7-9
5
Single-Leg Leg Curl
3 Sets
10-12 Reps
@7-9
6
Plank
1 Set
0.5-1 mins
@7-9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
8+ Reps
90%
95%
100%
70%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
40%
50%
60%
70%
80%
4
Bench Press (Barbell)
1 Set
1 Set
1+ Reps
8+ Reps
90%
70%
5
Dips
3 Sets
6-10 Reps
@7-9
6
Pull-Up (Weighted)
3 Sets
6-10 Reps
@7-9
7
Lateral Raises
3 Sets
10-15 Reps
@7-9
8
Plank
1 Set
0.5-1 mins
@7-9