3 Days a Week Powerlifting Program

8 week-long powerlifting program that is performed 3 days a week. Squat and bench movements will be performed on all three days (Monday, Wednesday, and Friday), while your preferred deadlift movement is on Friday. Every movement will have the intensity percentage of your 1 Rep Max and you will hit that weight for the amount of sets and reps on the program. For example, if your training 1RM squat is 400lbs then 5x3 @ 75% would be 5 sets of 3 reps which each rep being at 300lbs (75% of 400lbs.) Mondays break down to moderate intensity on Squat and Bench with accessory movements for your bench press. Wednesdays are a high-intensity squat with a hypertrophy or speed bench and accessory to aid in your squat and bench. Fridays are high-intensity bench press with hypertrophy or speed squat and then a high-intensity deadlift. From each week, percentages will increase, allowing an overload to happen to cause you to become stronger and more powerful in all three movements.