3 Day, 7 Week Raw Powerlifting Program

By Michael Zawilinski

	Advanced (3+ years)
	54 minutes/day \| 3 days/week \| 7 weeks
	Powerlifting, Gain Strength
	Barbell, Squat Rack, Flat Bench, Other, 2 x Dumbbell, Vertical Bench, Pull up bar, Ab Wheel, Glute Ham Developer (GHD), PVC Pipe, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Bodyweight, Landmine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	3 sets	6 reps	60s
2.Barbell Bench Press See Exercise Notes	3 sets	6 reps	60s
3.Board Press See Exercise Notes	3 sets	5 reps	60s
4.Barbell Shrug	2 sets	10 reps	60s
5.Bent Over Barbell Row	2 sets	8 reps	60s
6.Dumbbell Side Bend See Exercise Notes	2 sets	10 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	3 sets	6 reps	60s
2.Barbell Bench Press See Exercise Notes	2 sets	12 reps	60s
3.Seated Barbell Military Press	2 sets	10 reps	60s
4.Barbell Romanian Deadlift	3 sets	5 reps	60s
5.Chin-up	1 set	20 reps	60s
6.Barbell JM Bench Press See Exercise Notes	3 sets	5 reps	60s
7.Ab Roller	2 sets	8 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	2 sets	12 reps	60s
2.Barbell Bench Press See Exercise Notes	3 sets	6 reps	60s
3.Barbell Deadlift See Exercise Notes	12 sets	1 reps	60s
4.Glute-Ham Raise (PVC Pipe Assisted) See Exercise Notes	3 sets	5 reps	60s
5.Pull-up	1 set	20 reps	60s
6.Cable Triceps Pressdown	2 sets	15 reps	60s
7.3-Way Plank See Exercise Notes	2 sets	20s	60s

Date Created: 1/28/2020, UTC

Last Updated: 10/29/2021, UTC

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