Free personalized workout plan

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

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Equipment

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

Average Exertion

70%

Average Cardio Intensity

40%

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

Show More

Equipment

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

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1

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

Week 2


Week 3


Week 4


Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets2 reps60s
90% of 1RM
2. Speed Bench7 sets3 reps60s
50% of 1RM w/ 45-60s RI
3. Seated Barbell Military Press3 sets5 reps60s
4. Barbell Good-morning4 sets5 reps60s
5. Chin-up
Chin-up
1 set40 reps60s
6. Barbell JM Bench Press3 sets12 - 2 reps60s
6 secs. eccentric
7. Hanging Leg Raise
Hanging Leg Raise
2 sets8 reps60s

Week 6


Week 7



ExerciseSetsRepsRestNotes
1. Barbell Bench Press1 set2 reps60s
90% of 1RM
2. Board Press3 sets3 reps60s
3-5
3. Barbell Shrug4 sets12 reps60s
4. Bent Over Barbell Row5 sets5 reps60s
5. Farmer's Walk
Farmer's Walk
4 sets25 yards60s
single arm each hand

Date Created: 1/28/20, 1:54 AM


Last Updated: 9/12/20, 9:39 PM

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