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Home » 3 Day Squat Programs » Page 3

Squat 3 Days per Week Powerlifting & Strength Programs

These are squat programs that call for the athlete to squat 3 days per week.

To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.

Texas Method Program Tips and Spreadsheet Template

By Kyle Risley
Last updated August 21, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: Indefinite

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: 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

Texas Method Routine Overview

The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one cycle: Monday is volume day, Wednesday is an active recovery day, and Friday is an intensity day where a new PR is set. [Read more…]

Filed Under: 6 Week Programs, Programs, Strength Training Program

Squat frequency: 3
Bench press frequency: 1, 2
Deadlift frequency: 1
Overhead press frequency: 1, 2

Madcow 5×5 Program Spreadsheet (Intermediate + Advanced)

By Kyle Risley
Last updated November 5, 2019

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 9, Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, 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

Another spinoff of Bill Starr’s 5×5, Madcow 5×5 incorporates bodybuilder-friendly assistance work (along with lots of rows) with the fundamental Big 3 compound movements to create a simple but effective strength program. Though originally designed with bodybuilding in mind, this can be effectively utilized for off-season (read: not peaking) powerlifting training, as the linear progression and rep range complement strength gains nicely.

The advanced periodization version is also included, which is referred to as “StrongLifts Advanced” even though it’s really Madcow advanced. It is similar to Madcow intermediate, but increases the average tonnage (sets*reps*weight) of each week and includes a deload in the middle of the program.

[Read more…]

Filed Under: 5 Week Programs, Programs, Strength Training Program

Squat frequency: 2, 3
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Bill Star 5×5 Workout Routine Spreadsheet

By Kyle Risley
Last updated February 5, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: 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

This is a variation of Bill Starr’s famous 5×5 program that spawned the now popular Strong Lifts 5×5. Based on weekly linear weight increases, this is a great program for beginner lifters to rapidly add strength.

[Read more…]

Filed Under: Programs, Strength Training Program

Squat frequency: 3
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

StrongLifts 5×5 Workout Program Spreadsheet

By Kyle Risley
Last updated June 28, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: 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

Strong Lifts is a cornerstone beginner strength 5×5 workout program based upon Bill Starr’s old school 5×5 program. If you’re just starting out, this is a fantastic way to build muscle, lose fat, and get stronger. Using Google Spreadsheets, the program becomes even easier to follow along. LB and KG versions are included below.

[Read more…]

Filed Under: Programs, Strength Training Program

Squat frequency: 3
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

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