3 Day 20 Week Powerlifting Program

Google Sheet Workout Export

By Francesco Virzi

Experience Intermediate (2-3 years)
Time 38 minutes/day | 3 days/week | 20 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

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 recommended to always have a full 3-day workout before training in a 4-day version.

In order to make the plan clearer, it was decided to omit certain – but nevertheless important – figures (volume, intensity, average weight of the dumbbell etc.).


Advices:

  • Good training planning is just one important aspect of improving performance. Nevertheless, it is not possible to predict the daily form on the individual training days. Always listen to your body and its signals.
  • Sometimes it’s better to postpone the workout or reduce the load.
  • An exercise bike or a good training partner who corrects you technically is simply irreplaceable. If no trainer / partner is available, it is advisable to record your training sessions with an ordinary digital camera in order to evaluate them on site or later.
  • Exercise time should not exceed 90 minutes per training day in these exercise plans. If your training sessions are longer, then you should first delete a few side exercises and probably work on some general physical condition.
  • The secondary exercises of these plans are rated exercises in many athletes. Nevertheless, it is recommended to think carefully about whether the exchange of some secondary exercises could be advisable for you. Work on your weaknesses!
  • For junior or senior athletes it is recommended to reduce the number of sets (do 1-2 less per main exercise).
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Description

Week 1 Overview

Day 1:

Rest

Day 3:

Rest

Day 5:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
6 sets10 reps60s
2.Leg Extensions

See Exercise Notes

3 sets10 reps60s
3.Paused Barbell Bench Press

See Exercise Notes

6 sets7 reps60s
4.Cable Chest Flye

See Exercise Notes

3 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Close-Grip Bench Press
6 sets10 reps60s
2.Chest Dips
4 sets6-8 reps60s
3.Hyperextension

See Exercise Notes

3 sets8-12 reps60s
4.Barbell Deadlift
6 sets10 reps60s
5.Lying Leg Curls

See Exercise Notes

3 sets8-10 reps60s
6.Pull-up

See Exercise Notes

3 sets8-10 reps60s
7.Seated Cable Row

See Exercise Notes

3 sets8-10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Pause Squat
6 sets7 reps60s
2.Wide-Grip Barbell Bench Press
6 sets10 reps60s
3.Rope Cable Triceps Extension

See Exercise Notes

3 sets8-10 reps60s
4.Barbell Paused Deadlift

See Exercise Notes

6 sets7 reps60s
5.Barbell Romanian Deadlift

See Exercise Notes

3 sets8-12 reps60s
6.Hanging Leg Raise

See Exercise Notes

3 sets8-12 reps60s

Date Created: 1/26/2020, UTC


Last Updated: 10/29/2021, UTC





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