Powerlifting routines focus a lot on training a high volume phase and a competition or peaking phase. The 3×3 stands for 3 sets of 3 reps and you will be using some of the heaviest weight on these days.

This is an 8 week cycle that consists of two phases.

The first point of business is to get some numbers so the rest of this workout can be written on a piece of paper; no more trying to guess what to put on the bar on the fly.

Write down your 1 rep max for your squat, bench, and deadlift. Then,

• Take your squat 1 rep max and add 25 pounds.
• Take your bench 1 rep max and add 10 pounds.
• Take your deadlift 1 rep max and add 15 pounds.

These new numbers are going to be your Projected Max.

When calculating for the weights to use each day, multiply the percent by your projected max. So 60% would be (.60 x projected max), 95% would be (.95 x projected max). Always round down your weights unless it is no more than 1 pound difference. Example: if 60% of your projected max is 223lbs, round to 220. If 85% of your projected max lands you at 314, round-up to 315.

For the assistance workouts, choose weights that are challenging but won’t bring you to failure.

Phase 1

This phase is going to work on muscle endurance and conditioning, technique, and build muscle mass.

Week 1

Day 1:

• Squats: 8 sets of 5 reps at 58%
• Bench: 6 sets of 6 reps at 58%
• Deadlift: 8 sets of 5 reps at 58%

Day 2:

• Squats: 8 sets of 5 reps at 58%
• Bench: 6 sets of 6 reps at 58%
• Deadlift: 8 sets of 5 reps at 58%

Day 3:

• Squats: 8 sets of 5 reps at 58%
• Bench: 6 sets of 6 reps at 58%
• Deadlift: 8 sets of 5 reps at 58%

Week 2

Day 1:

• Squats: 8 sets of 5 reps at 60%
• Bench: 6 sets of 6 reps at 60%
• Deadlift: 8 sets of 5 reps at 60%

Day 2:

• Squats: 8 sets of 5 reps at 60%
• Bench: 6 sets of 6 reps at 60%
• Deadlift: 8 sets of 5 reps at 60%