THE 3X3 POWERLIFTING PROGRAM

CURRENT MAXES:
BENCH: 350 SQUAT: 450 DEADLIFT: 500

PROJECTED MAXES:
BENCH 368 SQUAT: 473 DEADLIFT: 525

PHASE 1 - HIGH VOLUME

Week 1 Day(s) Mon/Wed/Fri Mon/Wed/Fri Mon/Wed/Fri 2 Mon/Wed/Fri Mon/Wed/Fri Mon/Wed/Fri 3 Mon/Wed/Fri Mon/Wed/Fri Mon/Wed/Fri 4 Mon/Wed/Fri Mon/Wed/Fri Mon/Wed/Fri Lift Bench Squat Deadlift Bench Squat Deadlift Bench Squat Deadlift Bench Squat Deadlift Sets 6 to 8 5 to 8 5 to 8 6 to 8 5 to 8 5 to 8 6 to 8 5 to 8 5 to 8 6 to 8 5 to 8 5 to 8 Reps 6 5 5 6 5 5 6 5 5 6 5 5 Weight 214 275 305 221 284 315 229 294 326 236 303 336

PHASE 2 - HIGH INTENSITY

Week 1 Day Mon Wed Fri Sets/Reps 5X4, 3X3, 2X1 2X1, 3X3, 3X3 5X4, 2X1, 3X3 5X4, 3X3, 2X1 2X1, 3X3, 3X3 5X4, 2X1, 3X3 5X4, 3X3, 2X1 2X1, 3X3, 3X3 5X4, 2X1, 3X3 5X4, 3X3, 2X1 2X1, 3X3, 3X3 5X4, 2X1, 3X3 Bench 221 295 221 221 313 221 221 332 221 221 350 221 Squat 284 284 379 284 284 403 284 284 426 284 284 450 Dead 420 315 315 447 315 315 473 315 315 499 315 315

Mon Wed Fri

Mon Wed Fri

Mon Wed Fri

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!

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