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 EditedSep 27, 2025 08:05
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!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Quadriceps
11.6%
Glutes
10.8%
Hamstrings
8.7%
Upper Back
8.7%
Chest
8.3%
Lats
8.1%
Biceps
7.5%
Front Delts
6.7%
Middle Delts
4.2%
Abs
4.2%
Adductors
3.3%
Lower Back
2.9%
Forearms
1.2%
