About Program<\/strong><\/h2>\n\n\n\nWho can follow this program:<\/strong> Anyone, from beginners to intermediate, who wants to maximize their bench press<\/a>, squat, and deadlift and take their strength to the next level can try this 3 day powerlifting routine.<\/p>\n\n\n\nSupportive equipment required:<\/strong> Lifting belt, knee sleeves, wrist wraps, and knee wraps. These types of equipment enhance performance and reduce the chances of injuries.<\/p>\n\n\n\nSuggested Program Duration: <\/strong>Follow this program for at least 12 weeks to see the progress. And once you are ready to increase the frequency, you can start this four-day powerlifting split<\/strong><\/a>.<\/p>\n\n\n\nThe duration of one session: <\/strong>It may take up to 60 to 90 minutes to finish one session in this program.<\/p>\n\n\n\nThe Best Powerlifting 3 Day Split Routine to Gain Strength<\/strong><\/h2>\n\n\n\n\n\t\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/div>\n\n\n\n\nThis program involves performing big lifts (squat, bench, and deadlift) once a week. <\/p>\n\n\n\n
It will start with 10-15 minutes of warm-up exercises, followed by 10 sets of the major lift and 5-10 minutes of post-lifting stretch.<\/p>\n\n\n\n
Here’s the ultimate 3 Day Powerlifting Program schedule:<\/strong><\/p>\n\n\n\n\n- Monday – Lower Body Supplementary Lifts<\/li>\n\n\n\n
- Tuesday – Upper Body Supplementary Lifts<\/li>\n\n\n\n
- Wednesday (Day 1) – Back Squat<\/li>\n\n\n\n
- Thursday (Day 2) – Bench Press<\/li>\n\n\n\n
- Friday – OFF<\/li>\n\n\n\n
- Saturday (Day 3) – Conventional Deadlift<\/li>\n\n\n\n
- Sunday – OFF<\/li>\n<\/ul>\n\n\n\n
If you don’t have time to perform supplementary exercises, you can perform only major lifts on alternate days. For example, Squat on Monday, Bench Press on Wednesday, and Deadlift on Friday.<\/p>\n\n\n\n
Supplementary Lift Days<\/h3>\n\n\n\nMonday – Lower Body Supplementary Lifts<\/strong><\/h4>\n\n\n\n\n- Dumbbell Step-up: <\/strong>2 sets x 10 reps on each leg<\/li>\n\n\n\n
- Back Squat with a Pause: <\/strong>3 sets x 5 reps, 5 seconds pause at the bottom. <\/li>\n\n\n\n
- Front Lunge:<\/strong> 2 sets x 10 reps on each leg<\/li>\n\n\n\n
- Romanian Deadlifts:<\/strong> 4 sets of 6-8 reps<\/li>\n<\/ul>\n\n\n\n
Tuesday – Upper Body Supplementary Lifts<\/strong><\/h4>\n\n\n\n\n- Close Grip Bench Press:<\/strong> 4 sets of 12-15 reps<\/li>\n\n\n\n
- Spoto Press<\/a>:<\/strong> 3 sets of 10-12 reps<\/li>\n\n\n\n
- Bent-Over Barbell Row<\/a>:<\/strong> 3 sets of 10-15 reps<\/li>\n\n\n\n
- Military Press:<\/strong> 3 sets of 10-15 reps<\/li>\n<\/ul>\n\n\n\n
Day 1 – Back Squat<\/h3>\n\n\n\n![\"Powerlifting](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Back-Squat.jpg\" "\\"\\"")
<\/figure>\n\n\n\nWarm-up:<\/strong><\/p>\n\n\n\n\n- 5-min Lower Body Foam Rolling<\/a><\/li>\n\n\n\n
- 5-minutes on the stationary bike\/Treadmill (Low to Moderate intensity)<\/li>\n\n\n\n
- Perform leg press 3 sets of 15-20 reps (lightweight)<\/li>\n<\/ul>\n\n\n\n
Back Squat:<\/strong><\/p>\n\n\n\n\n- Round 1<\/strong>– 2 sets of 6 reps at 50% of your one-rep max, 2-min rest.<\/li>\n\n\n\n
- Round 2 –<\/strong> 3 sets of 5 reps at 75% of your 1RM, 3-min rest.<\/li>\n\n\n\n
- Round 3 –<\/strong> 3 sets of 2 reps at 90% of your 1RM, 4-min rest.<\/li>\n\n\n\n
- Round 4 –<\/strong> One rep max, 5-min rest.<\/li>\n\n\n\n
- Round 5<\/strong> – 2 sets of 5 reps at 60% of your 1RM, 3-min rest.<\/li>\n<\/ul>\n\n\n\n
Post Stretching:<\/strong><\/p>\n\n\n\nYou can do these stretching exercises to relax your muscles after heavy lifting. However, this is not compulsory. You can do it at your own will.<\/p>\n\n\n\n
\n- Downward Dog: 5-10 seconds hold x 5<\/li>\n\n\n\n
- World\u2019s Greatest Stretch<\/a>: 5 reps on each side<\/li>\n\n\n\n
- 90\/90 Stretch: 5 reps on each side (5 seconds\/side)<\/li>\n<\/ul>\n\n\n\n
Day 2 – Bench Press<\/h3>\n\n\n\n![\"Powerlifting](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Powerlifting-Bench-Press.jpg\" "\\"\\"")
<\/figure>\n\n\n\nWarm-up:<\/strong><\/p>\n\n\n\n\n- 5-10 minutes on the stationary bike\/rower (Low to Moderate intensity)<\/li>\n\n\n\n
- 3-5 minutes Upper Body Foam Rolling<\/a><\/li>\n\n\n\n
- 1-2 minutes Band Pull-apart<\/li>\n\n\n\n
- Perform Pin Press 2 sets of 15-20 reps (Lightweight or do it with only a barbell, no plates)<\/li>\n<\/ul>\n\n\n\n
Main Workout:<\/strong><\/p>\n\n\n\n\n- Round 1<\/strong>– 2 sets of 8 reps at 50% of your one-rep max, 2-min rest.<\/li>\n\n\n\n
- Round 2 –<\/strong>2 sets of 6 reps at 60% of your 1RM, 3-min rest.<\/li>\n\n\n\n
- Round 3 –<\/strong> 2 sets of 4 reps at 75% of your 1RM, 4-min rest.<\/li>\n\n\n\n
- Round 4 –<\/strong> 2 sets of One rep max, 3-5 min rest.<\/li>\n\n\n\n
- Round 5<\/strong> – 2 sets of 5 reps at 60% of your 1RM, 3-min rest.<\/li>\n<\/ul>\n\n\n\n
Static Stretching (optional):<\/strong><\/p>\n\n\n\n\n- Cobra Pose: 5 reps of 10 seconds<\/li>\n\n\n\n
- Standing Chest Stretch: 5 reps of 10 seconds<\/li>\n<\/ul>\n\n\n\n
Day 3 – Conventional Deadlift<\/h3>\n\n\n\n![\"Deadlift\"](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/most-underrated-exercise.jpg\" "\\"\\"")
<\/figure>\n\n\n\nWarm-up:<\/strong><\/p>\n\n\n\n\n- 3-5 minutes of rowing\/biking\/treadmill<\/li>\n\n\n\n
- 3-5 minutes of full-body mobility drills with foam rolling<\/li>\n\n\n\n
- 1-2 minutes of Downward Dog to Inch Worm<\/a><\/li>\n<\/ul>\n\n\n\n
Major Lifting:<\/strong><\/p>\n\n\n\n\n- Round 1<\/strong>– 2 sets of 6 reps at 50% of your one-rep max, 2-min rest.<\/li>\n\n\n\n
- Round 2 –<\/strong> 2 sets of 5 reps at 60% of your 1RM, 3-min rest.<\/li>\n\n\n\n
- Round 3 –<\/strong> 2 sets of 4 reps at 75% of your 1RM, 4-min rest.<\/li>\n\n\n\n
- Round 4 –<\/strong> 2 sets of One rep max, 5-min rest.<\/li>\n\n\n\n
- Round 5<\/strong> – 2 sets of 5 reps at 60% of your 1RM, 3-min rest.<\/li>\n<\/ul>\n\n\n\n
5-10 minutes of Static Stretching (Optional):<\/strong><\/p>\n\n\n\n\n- World\u2019s Greatest Stretch<\/li>\n\n\n\n
- Knee Hug to Inverted Hamstring Stretch<\/li>\n<\/ul>\n\n\n\n
Download The 3 Day Powerlifting Split PDF<\/strong><\/h2>\n\n\n\nThe-Ultimate-3-Day-Powerlifitng-Strength-Program<\/a>Download<\/a><\/div>\n\n\n\nMy Final Thoughts<\/strong><\/h2>\n\n\n\nFollowing a well-crafted powerlifting routine can help you increase your strength gradually.<\/p>\n\n\n\n
You can design your own program or follow the one I shared above.<\/p>\n\n\n\n
The above 3 day powerlifting split can help you improve your squat, bench, and deadlift over time. However, it is only a sample. It may work for some and won’t work for others. So, it is best to check with a professional around you, make some adjustments if required, and start your training.<\/p>\n\n\n\n
If you want to maximize your bench, squat, and deadlift, make sure – 1) you never miss any training session, 2) you consume a high amount of protein and a balanced macros diet, 3) get sleep 6-8 hours a day, and allow your muscles to get recover, and 4) gradually increase the load on the bar.<\/p>\n\n\n\n
There is nothing new system or technique to achieve a significant outcome. Improvement is all about execution and consistency.<\/p>\n\n\n
\n\n\nIs Lifting 3 Days Enough to Gain Strength?<\/h3>\n\n\nYes, you’ll be able to maximize your strength by lifting three days a week only. The 3-day split allows your muscles sufficient time to get recover and enables you to put your 100 percent during each lift.<\/p>\n\n<\/div>\n<\/div>\n
\nI’m a Beginner. Can I follow this Program?<\/h3>\n\n\nThis program can be challenging for beginners. However, as a beginner, you can adjust it and make it suitable for you. I’ve also designed a 12-week powerlifting program<\/a> that is easier than this, so you can give it a try.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"If you are looking for a simple and effective powerlifting program that can level up your strength by working out three times a week only, you’ve come to the right place. In this article, I’ve shared an ultimate 3 day powerlifting split routine that can help you increase your strength safely, strategically, and effectively over … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16181,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,391],"tags":[386,381],"class_list":["post-16145","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-powerlifting","tag-powerlifting","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16145","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16145"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16145\/revisions"}],"predecessor-version":[{"id":16190,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16145\/revisions\/16190"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16181"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Supportive equipment required:<\/strong> Lifting belt, knee sleeves, wrist wraps, and knee wraps. These types of equipment enhance performance and reduce the chances of injuries.<\/p>\n\n\n\n Suggested Program Duration: <\/strong>Follow this program for at least 12 weeks to see the progress. And once you are ready to increase the frequency, you can start this four-day powerlifting split<\/strong><\/a>.<\/p>\n\n\n\n The duration of one session: <\/strong>It may take up to 60 to 90 minutes to finish one session in this program.<\/p>\n\n\n\n This program involves performing big lifts (squat, bench, and deadlift) once a week. <\/p>\n\n\n\n It will start with 10-15 minutes of warm-up exercises, followed by 10 sets of the major lift and 5-10 minutes of post-lifting stretch.<\/p>\n\n\n\n Here’s the ultimate 3 Day Powerlifting Program schedule:<\/strong><\/p>\n\n\n\n If you don’t have time to perform supplementary exercises, you can perform only major lifts on alternate days. For example, Squat on Monday, Bench Press on Wednesday, and Deadlift on Friday.<\/p>\n\n\n\n Warm-up:<\/strong><\/p>\n\n\n\n Back Squat:<\/strong><\/p>\n\n\n\n Post Stretching:<\/strong><\/p>\n\n\n\n You can do these stretching exercises to relax your muscles after heavy lifting. However, this is not compulsory. You can do it at your own will.<\/p>\n\n\n\n Warm-up:<\/strong><\/p>\n\n\n\n Main Workout:<\/strong><\/p>\n\n\n\n Static Stretching (optional):<\/strong><\/p>\n\n\n\n Warm-up:<\/strong><\/p>\n\n\n\n Major Lifting:<\/strong><\/p>\n\n\n\n 5-10 minutes of Static Stretching (Optional):<\/strong><\/p>\n\n\n\n Following a well-crafted powerlifting routine can help you increase your strength gradually.<\/p>\n\n\n\n You can design your own program or follow the one I shared above.<\/p>\n\n\n\n The above 3 day powerlifting split can help you improve your squat, bench, and deadlift over time. However, it is only a sample. It may work for some and won’t work for others. So, it is best to check with a professional around you, make some adjustments if required, and start your training.<\/p>\n\n\n\n If you want to maximize your bench, squat, and deadlift, make sure – 1) you never miss any training session, 2) you consume a high amount of protein and a balanced macros diet, 3) get sleep 6-8 hours a day, and allow your muscles to get recover, and 4) gradually increase the load on the bar.<\/p>\n\n\n\n There is nothing new system or technique to achieve a significant outcome. Improvement is all about execution and consistency.<\/p>\n\n\n Yes, you’ll be able to maximize your strength by lifting three days a week only. The 3-day split allows your muscles sufficient time to get recover and enables you to put your 100 percent during each lift.<\/p>\n\n<\/div>\n<\/div>\n This program can be challenging for beginners. However, as a beginner, you can adjust it and make it suitable for you. I’ve also designed a 12-week powerlifting program<\/a> that is easier than this, so you can give it a try.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":" If you are looking for a simple and effective powerlifting program that can level up your strength by working out three times a week only, you’ve come to the right place. In this article, I’ve shared an ultimate 3 day powerlifting split routine that can help you increase your strength safely, strategically, and effectively over … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16181,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,391],"tags":[386,381],"class_list":["post-16145","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-powerlifting","tag-powerlifting","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16145","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16145"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16145\/revisions"}],"predecessor-version":[{"id":16190,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16145\/revisions\/16190"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16181"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}The Best Powerlifting 3 Day Split Routine to Gain Strength<\/strong><\/h2>\n\n\n\n
\n
Supplementary Lift Days<\/h3>\n\n\n\n
Monday – Lower Body Supplementary Lifts<\/strong><\/h4>\n\n\n\n
\n
Tuesday – Upper Body Supplementary Lifts<\/strong><\/h4>\n\n\n\n
\n
Day 1 – Back Squat<\/h3>\n\n\n\n
<\/figure>\n\n\n\n\n
\n
\n
Day 2 – Bench Press<\/h3>\n\n\n\n
<\/figure>\n\n\n\n\n
\n
\n
Day 3 – Conventional Deadlift<\/h3>\n\n\n\n
<\/figure>\n\n\n\n\n
\n
\n
Download The 3 Day Powerlifting Split PDF<\/strong><\/h2>\n\n\n\n
My Final Thoughts<\/strong><\/h2>\n\n\n\n
Is Lifting 3 Days Enough to Gain Strength?<\/h3>\n
I’m a Beginner. Can I follow this Program?<\/h3>\n