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 27, 2025 02:51
- Last EditedJun 18, 2025 10:31
Summary
Unleash your strength with the Powerlifting 3x5 program, designed to elevate your lifting game over four weeks. This structured plan focuses on the foundational lifts—Squats, Bench Press, and Deadlifts—performed three times a week to maximize muscle growth and strength gains. Each session emphasizes heavy, low-rep sets at 75% intensity, ensuring you push your limits while perfecting your technique. Ideal for those with access to a garage gym, this program will help you build a powerful physique and boost your confidence in the weight room. Get ready to lift heavy and crush your goals!
