Free personalized workout plan

3 Day 20 Week Powerlifting Program

By Francesco Virzi

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

47 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

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

Source

liftvault.com

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

47 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

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

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

liftvault.com

Workout Overview

Day 1: Rest

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Muscle Group(s): None...

Day 5: Rest

Day 6: Muscle Group(s): None...

Day 7: Rest

Next Week

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	10 reps	60s
2. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	10 reps	60s	RPE 8
3. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	6 sets	7 reps	60s	4 secs pause
4. Cable Chest Flye ▶	3 sets	10 reps	60s	RPE 8 Any flye variation will do

Exercise	Sets	Reps	Rest	Notes
1. Close-Grip Bench Press ▶	6 sets	10 reps	60s
2. Chest Dips ▶	4 sets	6 - 8 reps	60s
3. Hyperextension ▶	3 sets	8 - 12 reps	60s	RPE 6
4. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	6 sets	10 reps	60s
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	8 - 10 reps	60s	Any variation would do RPE 8
6. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	8 - 10 reps	60s	You can also swap the exercise with lat pull down
7. Seated Cable Row ▶	3 sets	8 - 10 reps	60s	RPE 8

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Squat Barbell Back Pause Squat by Avid Fitness	6 sets	7 reps	60s
2. Wide-Grip Barbell Bench Press ضغط بنش مستوي واسع بار - بنش واسع مستوي - Wide-Grip Barbell Bench Press by Arabian Bodybuilding	6 sets	10 reps	60s
3. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 - 10 reps	60s	RPE 8
4. Barbell Paused Deadlift How to: Paused Deadlift \| The Best Deadlift Accessory Lift by Strength Culture	6 sets	7 reps	60s	4 secs pause
5. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	8 - 12 reps	60s	RPE 8
6. Hanging Leg Raise ▶	3 sets	8 - 12 reps	60s	RPE 8

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	8 reps	60s	+10lbs
2. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	10 reps	60s	RPE 8
3. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	6 sets	5 reps	60s	4 secs pause +5lbs
4. Cable Chest Flye ▶	3 sets	10 reps	60s	RPE 8 Any flye variation will do

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Squat Barbell Back Pause Squat by Avid Fitness	6 sets	4 reps	60s	+15lbs
2. Wide-Grip Barbell Bench Press ضغط بنش مستوي واسع بار - بنش واسع مستوي - Wide-Grip Barbell Bench Press by Arabian Bodybuilding	6 sets	7 reps	60s	+15lbs
3. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 - 10 reps	60s	RPE 8
4. Barbell Deficit Deadlift ▶	6 sets	4 reps	60s	+15lbs
5. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	7 - 10 reps	60s	RPE 8
6. Hanging Leg Raise ▶	3 sets	8 - 12 reps	60s	RPE 8

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	6 reps	60s	+15lbs
2. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	10 reps	60s	RPE 8
3. Close-Grip Bench Press ▶	6 sets	6 reps	60s	+15lbs
4. Cable Chest Flye ▶	3 sets	10 reps	60s	RPE 8 Any flye variation will do

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Squat Barbell Back Pause Squat by Avid Fitness	6 sets	3 reps	60s	+15lbs
2. Wide-Grip Barbell Bench Press ضغط بنش مستوي واسع بار - بنش واسع مستوي - Wide-Grip Barbell Bench Press by Arabian Bodybuilding	6 sets	6 reps	60s	+15lbs
3. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 - 10 reps	60s	RPE 8
4. Barbell Deficit Deadlift ▶	6 sets	3 reps	60s	+15lbs
5. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	7 - 10 reps	60s	RPE 8
6. Hanging Leg Raise ▶	3 sets	8 - 12 reps	60s	RPE 8

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	5 reps	60s	+23lbs
2. Close-Grip Bench Press ▶	5 sets	2 reps	60s	+40lbs
3. Cable Chest Flye ▶	3 sets	10 reps	60s	RPE 8 Any flye variation will do

3 Day 20 Week Powerlifting Program

Workout Overview

Week 1

Week 1

Day 2

Day 4

Day 6

Week 2

Day 2

Day 4

Day 6

Week 3

Day 2

Day 4

Day 6

Week 4

Day 2

Day 4

Day 6

Week 5

Day 2

Day 4

Day 6

Week 6

Rest Week

Day 2

Day 4

Day 6

Week 7

Day 2

Day 4

Day 6

Week 8

Day 2

Day 4

Day 6

Week 9

Day 2

Day 4

Day 6

Week 10

Day 2

Day 4

Day 6

Week 11

Day 2

Day 4

Day 6

Week 12

Day 2

Day 4

Day 6

Week 13

Day 2

Day 4

Day 6

Week 14

Day 2

Day 4

Day 6

Week 15

Day 2

Day 4

Day 6

Week 16

Day 2

Day 4

Day 6

Week 17

Day 2

Day 4

Day 6

Week 18

Day 2

Day 4

Day 6

Week 19

Day 2

Day 4

Day 6