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3 Day 20 Week Powerlifting Program

By Francesco Virzi

Experience
Intermediate (2-3 years)
Time
38 minutes/day | 3 days/week | 20 weeks
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Squat Rack, Leg Extension Machine, Flat Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Dips (Parallel) Bar, Back Hyperextension Bench, Lying Leg Curl Machine, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Tricep Rope Attachment, Other, Sandbag, 2 x Dumbbell
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: liftvault.com

The following description is translated from the original German, which appears within the spreadsheet.

Before starting the training plan, a determination of the current performance is necessary.

It is recommended to always have a full 3-day workout before training in a 4-day version.

In order to make the plan clearer, it was decided to omit certain – but nevertheless important – figures (volume, intensity, average weight of the dumbbell etc.).


Advices:

  • Good training planning is just one important aspect of improving performance. Nevertheless, it is not possible to predict the daily form on the individual training days. Always listen to your body and its signals.
  • Sometimes it’s better to postpone the workout or reduce the load.
  • An exercise bike or a good training partner who corrects you technically is simply irreplaceable. If no trainer / partner is available, it is advisable to record your training sessions with an ordinary digital camera in order to evaluate them on site or later.
  • Exercise time should not exceed 90 minutes per training day in these exercise plans. If your training sessions are longer, then you should first delete a few side exercises and probably work on some general physical condition.
  • The secondary exercises of these plans are rated exercises in many athletes. Nevertheless, it is recommended to think carefully about whether the exchange of some secondary exercises could be advisable for you. Work on your weaknesses!
  • For junior or senior athletes it is recommended to reduce the number of sets (do 1-2 less per main exercise).
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Workout Overview

Week 1

Day 1: Rest

Day 2: Full Body

Day 3: Rest

Day 4: Full Body

Day 5: Rest

Day 6: Full Body

Day 7: Rest


Day 2 - Full Body

Scroll to top

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
6 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2. Leg Extensions
3 sets, 10 reps, (rest 60s)
RPE 8
Time between exercises: 60s
Show Alternative Exercises
Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
3. Paused Barbell Bench Press
6 sets, 7 reps, (rest 60s)
4 secs pause
Time between exercises: 60s
Show Alternative Exercises
Cable Chest Flye demonstrationPlay Cable Chest Flye demonstration
4. Cable Chest Flye
3 sets, 10 reps, (rest 60s)
RPE 8 Any flye variation will do
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Full Body

Scroll to top

Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
1. Barbell Close-Grip Bench Press
6 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
2. Chest Dips
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3. Hyperextension
3 sets, 8-12 reps, (rest 60s)
RPE 6
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4. Barbell Deadlift
6 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
3 sets, 8-10 reps, (rest 60s)
Any variation would do RPE 8
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
6. Pull-up
3 sets, 8-10 reps, (rest 60s)
You can also swap the exercise with lat pull down
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row▶
7. Seated Cable Row
3 sets, 8-10 reps, (rest 60s)
RPE 8
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Full Body

Scroll to top

Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration
1. Barbell Pause Squat
6 sets, 7 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Barbell Bench Press demonstrationPlay Wide-Grip Barbell Bench Press demonstration
2. Wide-Grip Barbell Bench Press
6 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
3. Rope Cable Triceps Extension
3 sets, 8-10 reps, (rest 60s)
RPE 8
Time between exercises: 60s
Show Alternative Exercises
Barbell Paused Deadlift demonstrationPlay Barbell Paused Deadlift demonstration
4. Barbell Paused Deadlift
6 sets, 7 reps, (rest 60s)
4 secs pause
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
5. Barbell Romanian Deadlift
3 sets, 8-12 reps, (rest 60s)
RPE 8
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
6. Hanging Leg Raise
3 sets, 8-12 reps, (rest 60s)
RPE 8
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/26/2020, UTC


Last Updated: 10/29/2021, UTC

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