Powerlifting 3x5

by Hrabia M.

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 20, 2025 05:59
Last Edited
Jun 18, 2025 11:18

Summary

Unleash your strength with the Powerlifting 3x5 program, designed for serious lifters looking to build a solid foundation in just 4 weeks. This three-day-a-week regimen focuses on the core lifts: Squats, Bench Press, and Deadlifts, each performed with precision and intensity to maximize gains. With a mix of accessory movements to enhance your overall power, you'll develop not only strength but also technique. Get ready to push your limits and achieve your lifting goals!

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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