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3 Day, 7 Week Raw Powerlifting Program

By Michael Zawilinski

Experience
Intermediate (2-3 years)
Time
64 minutes/day | 3 days/week | 7 weeks
Good for
Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting
Equipment
Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, Landmine, Other, Pull up bar
Statistics
Average Carido Intensity
40%
Average Exertion
70%
Description
Source: liftvault.com

Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts).

After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy.

Based off of a percentage of the lifter’s 1 Rep Max (1RM), this program is suitable for a wide variety of lifters looking to increase their total.

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Workout Overview


Day 1

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1. Barbell Squat
3 sets, 6 reps, (rest 60s)
60% of 1RM
Show Alternative Exercises
2. Barbell Bench Press
3 sets, 6 reps, (rest 60s)
70% of 1RM
Show Alternative Exercises
3. Board Press
3 sets, 5 reps, (rest 60s)
2-4
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4. Barbell Shrug
2 sets, 10 reps, (rest 60s)
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5. Bent Over Barbell Row
2 sets, 8 reps, (rest 60s)
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6. Dumbbell Side Bend
2 sets, 10 reps, (rest 60s)
each side
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Day 3

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1. Barbell Squat
3 sets, 6 reps, (rest 60s)
70% of 1RM
Show Alternative Exercises
2. Barbell Bench Press
2 sets, 12 reps, (rest 60s)
50% of 1RM
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3. Seated Barbell Military Press
2 sets, 10 reps, (rest 60s)
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4. Romanian Deadlift
3 sets, 5 reps, (rest 60s)
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5. Chin-up
1 set, 20 reps, (rest 60s)
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6. Barbell JM Bench Press
3 sets, 5 reps, (rest 60s)
6 secs. eccentric
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7. Ab Roller
2 sets, 8 reps, (rest 60s)
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Day 5

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1. Barbell Squat
2 sets, 12 reps, (rest 60s)
50% of 1RM
Show Alternative Exercises
2. Barbell Bench Press
3 sets, 6 reps, (rest 60s)
60% of 1RM
Show Alternative Exercises
3. Barbell Deadlift
12 sets, 1 reps, (rest 60s)
70% of 1RM
Show Alternative Exercises
4. Glute-Ham Raise (PVC Pipe Assisted)
3 sets, 5 reps, (rest 60s)
6 sec eccentric
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5. Pull-up
1 set, 20 reps, (rest 60s)
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6. Cable Triceps Pressdown
2 sets, 15 reps, (rest 60s)
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7. 3-Way Plank
2 sets, 20s, (rest 60s)
Each side
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Date Created: 1/28/2020, UTC


Last Updated: 6/2/2021, UTC

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