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
- LevelIntermediate, Advanced, Beginner, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedMay 24, 2025 09:07
- Last EditedJun 18, 2025 11:58
Summary
Unleash your strength with the Powerlifting 3x5 program, designed for dedicated lifters ready to elevate their game. Over four weeks, you'll tackle a structured regimen of barbell squats, deadlifts, and bench presses—three days a week—focused on building raw power and muscle mass. Each session emphasizes heavy lifting with a 3x5 rep scheme, ensuring you challenge your limits while honing your technique. Perfect for those with access to a garage gym, this program will transform your lifts and boost your confidence in the gym!
