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Powerlifting 3x5
by Griffin D.
132 athletes joined
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
Jun 16, 2024 06:43
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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
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
77%
2
Bench Press (Barbell)
3 Sets
5 Reps
77%
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
77%
2
Overhead Press (Barbell)
3 Sets
5 Reps
77%
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
77%
2
Bench Press (Barbell)
3 Sets
5 Reps
77%
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 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
5 Reps
80%
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)
2 Sets
5 Reps
80%
2
Deadlift (Barbell)
1 Set
AMRAP
80%
3
Overhead Press (Barbell)
2 Sets
5 Reps
80%
4
Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Pull-Up (Weighted)
3 Sets
5-10 Reps
6
Stiff Leg Deadlift
2 Sets
8-10 Reps
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
80%
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Barbell)
2 Sets
5 Reps
80%
4
Bench Press (Barbell)
1 Set
AMRAP
80%
5
Barbell Row
3 Sets
5 Reps
6
Tricep Extension (Barbell)
3 Sets
12-15 Reps
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Barbell)
3 Sets
5 Reps
60%
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Overhead Press (Barbell)
3 Sets
5 Reps
60%
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Barbell)
3 Sets
5 Reps
60%