Powerlifting 3x5

by Griffin D.

359 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 14, 2025 08:37

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4.8 Stars with 10, 000+ Ratings

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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

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.