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Powerlifting 3x5

by Griffin D.
356 athletes joined
5.0
(1 rating)

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
    Jan 16, 2024 07:34
  • Last Edited
    May 09, 2025 03:26
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Bench Press (Barbell)
3
5 reps
77%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
75%
3
Pull-Up (Weighted)
3
5-10 reps
-
4
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
77%
2
Overhead Press (Barbell)
3
5 reps
77%
3
Pull-Up (Weighted)
3
5-10 reps
-
4
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Overhead Press (Barbell)
2
5 reps
80%
4
Overhead Press (Barbell)
1
AMRAP
80%
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Overhead Press (Barbell)
3
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Bench Press (Barbell)
3
5 reps
77%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
2
5 reps
80%
4
Bench Press (Barbell)
1
AMRAP
80%
5
Barbell Row
3
5 reps
-
6
Tricep Extension (Barbell)
3
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
60%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Barbell Row
3 Sets
5 Reps
-
4
Tricep Extension (Barbell)
3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
75%
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
-
4
Stiff Leg Deadlift
2 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Barbell Row
3 Sets
5 Reps
-
4
Tricep Extension (Barbell)
3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Griffin D.Age 37, Man
a month ago
4 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Program is very similar to Starting Strength and is very adaptable for both home and commercial gyms. I recommend using 90% of your true max as a training max for best results. True max can be used for a more intense experience but will make running the program back to back more challenging for novice lifters.