3 Day, 7 Week Raw Powerlifting Program

By Michael Zawilinski

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

64 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

Originally hosted by Mass-Lift, the3 Day Raw Powerlifting Programis a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifti

Source

liftvault.com

Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, Landmine, Other, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

64 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

Originally hosted by Mass-Lift, the3 Day Raw Powerlifting Programis a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifti

Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, Landmine, Other, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

liftvault.com

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Next Week

Week 1

be sure to use a conservative weight you know you can do. Over estimating your max can lead to plateauing or injury.

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	6 reps	60s	60% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	6 reps	60s	70% of 1RM
3. Board Press Board press powerlifting training by CarbyneStrength	3 sets	5 reps	60s	2-4
4. Barbell Shrug Barbell Shrugs by Avid Fitness	2 sets	10 reps	60s
5. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	2 sets	8 reps	60s
6. Dumbbell Side Bend ▶	2 sets	10 reps	60s	each side

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	2 sets	12 reps	60s	50% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	6 reps	60s	60% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	12 sets	1 reps	60s	70% of 1RM
4. Glute-Ham Raise (PVC Pipe Assisted) ▶	3 sets	5 reps	60s	6 sec eccentric
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	1 set	20 reps	60s
6. Cable Triceps Pressdown ▶	2 sets	15 reps	60s
7. 3-Way Plank 3-Way Plank by 4thCoastFitness	2 sets	20s	60s	Each side

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	4 reps	60s	65% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	4 reps	60s	75% of 1RM
3. Board Press Board press powerlifting training by CarbyneStrength	3 sets	5 reps	60s	2-4
4. Barbell Shrug Barbell Shrugs by Avid Fitness	2 sets	12 reps	60s
5. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	2 sets	10 reps	60s
6. Dumbbell Side Bend ▶	2 sets	12 reps	60s	each side

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	3 reps	60s	80% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	3 reps	60s	80% of 1RM
3. Board Press Board press powerlifting training by CarbyneStrength	3 sets	5 reps	60s	2-4
4. Barbell Shrug Barbell Shrugs by Avid Fitness	4 sets	5 reps	60s
5. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	10 reps	60s
6. Dumbbell Side Bend ▶	3 sets	10 reps	60s	each side

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	2 reps	60s	85% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	2 sets	12 reps	60s	50% of 1RM
3. Seated Barbell Military Press Barbell Shoulder Press - Military Press - Best Barbells by Best Barbells	3 sets	5 reps	60s
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	5 reps	60s
5. Chin-up ▶	1 set	35 reps	60s
6. Barbell JM Bench Press Barbell JM Press by TrainFTW	5 sets	5 reps	60s	6 secs. eccentric
7. Ab Roller How to Properly Use The Ab Wheel (GET SHREDDED ABS NOW) by Colossus Fitness	3 sets	12 reps	60s

Exercise	Sets	Reps	Rest	Notes
1. Speed Squats working on my SQUATS form speed and strength with the 5x5 program by CarbyneStrength	10 sets	2 reps	60s	50% of 1RM Paused w/ 45-60s RI
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	2 reps	60s	80% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	1 reps	60s	87% of 1RM
4. Glute-Ham Raise (PVC Pipe Assisted) ▶	5 sets	5 reps	60s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	1 set	40 reps	60s
6. Cable Triceps Pressdown ▶	4 sets	25 reps	60s
7. Landmine 180's Landmine 180's by My PT Hub	3 sets	30 reps	60s	Each side

Exercise	Sets	Reps	Rest	Notes
1. Speed Squats working on my SQUATS form speed and strength with the 5x5 program by CarbyneStrength	8 sets	2 reps	60s	55% of 1RM Paused w/ 45-60s RI
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	1 reps	60s	85% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	1 reps	60s	90% of 1RM
4. Glute-Ham Raise (PVC Pipe Assisted) ▶	5 sets	8 reps	60s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	1 set	45 reps	60s
6. Cable Triceps Pressdown ▶	3 sets	30 reps	60s
7. Landmine 180's Landmine 180's by My PT Hub	3 sets	30 reps	60s	Each side

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	1 set	2 reps	60s	90% of 1RM
2. Board Press Board press powerlifting training by CarbyneStrength	3 sets	3 reps	60s	3-5
3. Barbell Shrug Barbell Shrugs by Avid Fitness	4 sets	12 reps	60s
4. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	5 reps	60s
5. Farmer's Walk ▶	4 sets	25 yards	60s	single arm each hand

3 Day, 7 Week Raw Powerlifting Program

Workout Overview

Week 1

Week 1

Day 1

Day 3

Day 5

Week 2

Day 1

Day 3

Day 5

Week 3

Day 1

Day 3

Day 5

Week 4

Day 1

Day 3

Day 5

Week 5

Day 1

Day 3

Day 5

Week 6

Day 1

Day 3

Day 5

Week 7

Day 1

Day 3

Day 5

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