THE 3X3 POWERLIFTING PROGRAM

CURRENT MAXES:
BENCH:

350

SQUAT:

450

DEADLIFT:

500

SQUAT:

473

DEADLIFT:

525

PROJECTED MAXES:
BENCH

368

PHASE 1 - HIGH VOLUME

Week

Day(s)

Lift

Sets

Reps

Weight

Mon/Wed/Fri

Bench

6 to 8

214

Mon/Wed/Fri

Squat

5 to 8

275

Mon/Wed/Fri

Deadlift

5 to 8

305

Mon/Wed/Fri

Bench

6 to 8

221

Mon/Wed/Fri

Squat

5 to 8

284

Mon/Wed/Fri

Deadlift

5 to 8

315

Mon/Wed/Fri

Bench

6 to 8

229

Mon/Wed/Fri

Squat

5 to 8

294

Mon/Wed/Fri

Deadlift

5 to 8

326

Mon/Wed/Fri

Bench

6 to 8

236

Mon/Wed/Fri

Squat

5 to 8

303

Mon/Wed/Fri

Deadlift

5 to 8

336

Day

Sets/Reps

Bench

Squat

Dead

PHASE 2 - HIGH INTENSITY

Week
1

Mon

5X4, 3X3, 2X1

221

284

420

Wed

2X1, 3X3, 3X3

295

284

315

Fri

5X4, 2X1, 3X3

221

379

315

Mon

5X4, 3X3, 2X1

221

284

447

Wed

2X1, 3X3, 3X3

313

284

315

Fri

5X4, 2X1, 3X3

221

403

315

Mon

5X4, 3X3, 2X1

221

284

473

Wed

2X1, 3X3, 3X3

332

284

315

Fri

5X4, 2X1, 3X3

221

426

315

Mon

5X4, 3X3, 2X1

221

284

499

Wed

2X1, 3X3, 3X3

350

284

315

Fri

5X4, 2X1, 3X3

221

450

315

The last four weeks of the program can be modified. The idea is to peak for strength here; it is not necessary to
follow the exact parameters of the peaking phase. Lifters I have talked to have informed me that the last four
weeks can be quite awkward, and that an alternate form of peaking may be in order. But the conditioning phase
(weeks 1-4) is where the strength is generated due to the incredible volume of training.
If you try it, please keep me informed on how this program works for you!

e-mail deadmargarine@yahoo.com

; it is not necessary to
me that the last four
he conditioning phase