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Powerlifting 3 x 3 Program

The 3 x 3 program is a simple, but solid routine that many of the powerlifting greats of all-time have used in their training.

In essence the 3 x 3 is exactly what it says: work the three powerlifts three days a week. Most would add ab work in as well, but the main emphasis was on the squat, deadlift and bench press.

The squat, along with the deadlift, are the two most muscle producing, power enhancing exercises in existence. Work them hard and results will follow. As long as you don’t overtrain, it’s practically guaranteed.

The following program is a basic powerlifting routine that will build a solid foundation to your training, no matter if your a newbie or a seasoned vet. This routine, worked hard and intense, will make a world of difference with your gains. As long as you persist and persevere.

Squats
Bench Press
Deadlifts
Ab Work

Notes: Train consistently three days a week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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