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

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Equipment

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

Average Exertion

70%

Average Cardio Intensity

40%

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

Show More

Equipment

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

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets10 reps60s
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Paused Barbell Bench Press6 sets7 reps60s
4 secs pause
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets10 reps60s
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift6 sets10 reps60s
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets10 reps60s
+10lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Paused Barbell Bench Press6 sets7 reps60s
4 secs pause +5lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets10 reps60s
+5lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift6 sets10 reps60s
+7lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets10 reps60s
+10lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Paused Barbell Bench Press4 sets7 reps60s
4 secs pause +5lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
4 sets10 reps60s
+5lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift4 sets10 reps60s
+5lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets8 reps60s
+10lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Paused Barbell Bench Press6 sets5 reps60s
4 secs pause +5lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets8 reps60s
+5lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift6 sets8 reps60s
+5lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets8 reps60s
+10lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Paused Barbell Bench Press6 sets5 reps60s
4 secs pause +5lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets8 reps60s
+5lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift6 sets8 reps60s
+5lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 6

Rest Week


ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets8 reps60s
-10lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Paused Barbell Bench Press4 sets5 reps60s
4 secs pause +5lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets8 reps30s
-10lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift4 sets8 reps60s
-10lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 7



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets7 reps60s
+15lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Close-Grip Bench Press
Close-Grip Bench Press
6 sets7 reps60s
4 secs pause +15lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets8 reps30s
-10lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift6 sets7 reps60s
+15lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 8



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets7 reps60s
+5lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Close-Grip Bench Press
Close-Grip Bench Press
6 sets7 reps60s
+5lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets7 reps30s
+3lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift6 sets7 reps60s
+5lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 9



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets7 reps60s
-10lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Close-Grip Bench Press
Close-Grip Bench Press
4 sets7 reps60s
-15lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
4 sets7 reps30s
-15lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift4 sets7 reps60s
-10lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 10



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6 reps60s
+15lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Close-Grip Bench Press
Close-Grip Bench Press
6 sets6 reps60s
+15lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets6 reps30s
+15lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift6 sets6 reps60s
+15lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 11



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6 reps60s
+7lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Close-Grip Bench Press
Close-Grip Bench Press
6 sets6 reps60s
+7lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets6 reps30s
+5lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift6 sets6 reps60s
+7lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 12



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6 reps60s
-10lbs
2. Leg Extensions3 sets10 reps60s
RPE 8
3. Close-Grip Bench Press
Close-Grip Bench Press
6 sets6 reps60s
-15lbs
4. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
4 sets6 reps30s
-10lbs
2. Chest Dips
Chest Dips
4 sets6 - 8 reps60s
3. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
4. Barbell Deadlift4 sets6 reps60s
-10lbs
5. Lying Leg Curls3 sets8 - 10 reps60s
Any variation would do RPE 8
6. Pull-up3 sets8 - 10 reps60s
You can also swap the exercise with lat pull down
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
RPE 8

Week 13



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5 reps60s
+23lbs
2. Close-Grip Bench Press
Close-Grip Bench Press
5 sets2 reps60s
+40lbs
3. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets4 reps30s
+10lbs
2. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
3. Barbell Deadlift5 sets4 reps60s
+20lbs

Week 14



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps60s
+12lbs
2. Close-Grip Bench Press
Close-Grip Bench Press
5 sets2 reps60s
3. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
6 sets4 reps30s
+10lbs
2. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
3. Barbell Deadlift5 sets4 reps60s
+12lbs

Week 15



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets3 reps60s
-12lbs
2. Close-Grip Bench Press
Close-Grip Bench Press
5 sets2 reps60s
3. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets4 reps30s
2. Hyperextension
Hyperextension
3 sets8 - 12 reps60s
RPE 6
3. Barbell Deadlift4 sets3 reps60s
-12lbs

Week 16



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets2 reps60s
+22lbs
2. Close-Grip Bench Press
Close-Grip Bench Press
5 sets2 reps60s
3. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

Week 17



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets3 reps60s
-22lbs
2. Close-Grip Bench Press
Close-Grip Bench Press
5 sets2 reps60s
3. Cable Chest Flye
Cable Chest Flye
3 sets10 reps60s
RPE 8 Any flye variation will do

Date Created: 1/26/20, 8:41 AM


Last Updated: 9/12/20, 9:37 PM

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