3 Days per Week Raw Powerlifting Program (8 Week) (2026)

3 Day, 7 Week Raw Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate
Weeks: 7
Periodization: Linear Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes

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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.

Source

Iron Revolution 3 Day Raw Powerlifting Program

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.