Beginner Powerlifting Program, 3 Days
Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
About the program
Each day has its own main lift: Monday squat, Wednesday bench press, Friday deadlift. The main lift goes heavy (5×3), a second competition lift goes moderate (4×6), then accessories hit the usual weak points: upper back, hamstrings, triceps.
The bench comes twice a week — it progresses the slowest and likes frequency.
Who it is for
Lifters who already squat, bench and deadlift with solid form and want to raise their total or prepare for a first meet.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Squat day
16 sets
Bench day
14 sets
Deadlift day
15 sets
How to progress
Start the heavy 5×3 around 80% of your max and add 2.5 kg a week. Every fourth week is a deload: same weight, half the sets. After 12 weeks, test new maxes.
Similar programs
The classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym3-Day Full Body Workout for BeginnersThe whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.
Beginner · 3 times a week · Gym5×5 Strength ProgramThe classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
Beginner · 3 times a week · Gym