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Home » Programs » 3 Week Programs

3 Week Powerlifting Program Spreadsheets

Here is a filtered list of powerlifting programs that last for 3 weeks.

Don't see the program spreadsheet you're looking for?

Check out all powerlifting programs or all strength programs.

Lift Specific 3 Week Programs

  • 3 Week Squat Programs

Blest Beginner + Intermediate Powerlifting Programs

Last updated August 8, 2020
Experience level: Beginner, Intermediate

Weeks: 3

Program goal: Powerlifting, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Garrett Blevins is a strength training coach, powerlifter, and co-creator of the Juggernaut A.I. training system. Below are three different powerlifting programs that he shared for free: an early novice powerlifting program, a late novice powerlifting program, and an early intermediate powerlifting program. [Read more…]

Filed Under: 3 Week Programs, Powerlifting Program, Programs




Ivysaur 3 Week Intermediate Aesthetic Workout Routine

Last updated April 18, 2020
Experience level: Beginner, Intermediate

Weeks: 3

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:No

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]

Filed Under: 3 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 3

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: High Volume, Powerlifting, Strength

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.

It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. [Read more…]

Filed Under: 3 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 5 Day Workout Plan
Squat frequency: 5
Bench press frequency: 5
Deadlift frequency: 5

3 Peaking Template Spreadsheets by Barbell Medicine

Last updated April 18, 2020
Experience level: Beginner, Intermediate

Weeks: 3

Periodization: Linear Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. [Read more…]

Filed Under: 3 Week Programs, Peaking Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 2, 3
Bench press frequency: 3, 4
Deadlift frequency: 2

USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 3, 6

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. These are not general, off-season programs to be run repeatedly.

Differences:

  • 1974 is a 3 week program, 1976 is a 6 week program
  • Both are high itensity; but 1976 stays at or above 80% of 1RM for all 6 weeks of the program
    • 1974 dips into the 60% range on the lighter workout days, but stays at or above 75% the rest of the sessions
  • 1974 works primarily with 3-5 rep ranges, 1976 works with significantly more sets of 2 reps, likely as a result of the higher intensity
  • 1974 comes with two 3 week flavors that can be run sequentially (flavor 1, then flavor 2), repeatedly (flavor 1 or 2, then repeat for the next 3 weeks) to achieve the 6 week cycle

[Read more…]

Filed Under: 3 Week Programs, 3 Week Squat Programs, 6 Week Programs, 6 Week Squat Programs, Lift Specific Program, Powerlifting Program, Programs, Squat Program
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 3


Daily Undulating Periodization (DUP) Training Program Spreadsheets

Last updated April 18, 2020

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength.

[Read more…]

Filed Under: 13 Week Programs, 3 Week Programs, 4 Week Programs, 8 Week Programs, Peaking Program, Powerbuilding Program, Powerlifting Program, Programs
Tagged With: 4 Week Workout Plan, 8 Week Workout Plan



Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

Last updated December 29, 2020
Experience level: Advanced

Weeks: 13, 3

Periodization: Block Periodization, Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: High Volume, Peaking

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Smolov and Smolov Jr Bench and Squat Programs

Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!

[Read more…]

Filed Under: 13 Week Programs, 3 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 4 Day Workout Plan
Squat frequency: 3, 4
Bench press frequency: 4

Overhead press frequency: 4

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