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Powerlifting 3x5

by Alan Quintero

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
    May 17, 2025 05:43
  • Last Edited
    Jun 18, 2025 10:05

Summary

Unleash your strength with the Powerlifting 3x5 program, designed to elevate your lifting game over four weeks. This structured plan focuses on three intense training days each week, targeting key lifts like the squat, bench press, and deadlift. Each session includes essential accessory movements to build muscle and enhance your overall performance. Perfect for those with a garage gym setup, this program will help you develop power and confidence in your lifts, pushing you closer to your personal bests. Get ready to lift heavy and feel unstoppable!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-