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3 Day 20 Week Powerlifting Program

By Francesco Virzi

Intermediate (2-3 years)
47 minutes/day | 3 days/week | 20 weeks
Good for
Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

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.).


  • 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

Date Created: 1/26/2020, UTC

Last Updated: 4/18/2021, UTC

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