Scribd
Upload
1K views6 pages

Iron Revolution 3 Day Raw Powerlifting Program

This document provides a 3 day per week, 8 week raw powerlifting program. It includes exercises like squats, bench press, deadlifts, rows, and pull ups. Each workout lists the exercises, sets, reps, and percentages of your one rep max to use for the weights. The program progresses over the weeks by increasing weight percentages and decreasing reps to focus on strength gains for powerlifting competitions.

Uploaded by

Orcish
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
1K views6 pages

Iron Revolution 3 Day Raw Powerlifting Program

This document provides a 3 day per week, 8 week raw powerlifting program. It includes exercises like squats, bench press, deadlifts, rows, and pull ups. Each workout lists the exercises, sets, reps, and percentages of your one rep max to use for the weights. The program progresses over the weeks by increasing weight percentages and decreasing reps to focus on strength gains for powerlifting competitions.

Uploaded by

Orcish
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 6

To Save: Log in to Google --> File --> Make a Copy | Thanks, liftvault.

com

Iron Revolution 3 Day Raw Powerlifting Program


Brought to you by www.mass-lift.com
When entering your raw maxes, be sure to enter weig
Name Insert Name a conservative weight you know you can do. Over esti
lead to plateauing or injury.
Raw Maxs Units
Squat 100 Lbs ← Select the units you will be training with Pounds or Kilograms
Bench 65
Deadlift 120

Week 1 Week 2 Week 3

Date: Date: Date:


Monday % Set/Reps Weight % Set/Reps Weight % Set/Reps

Squat 60% 3x6 60 65% 4x4 65 70% 5x3

Bench 70% 3x6 45 75% 4x4 50 80% 5x3

2-4 Board Press 3x5 3x5 4x5

Shrugs 2x10 2x12 3x10

Barbell Rows 2x8 2x10 3x10


Dumbell Side Bend 2x10 each 2x12 each 3x10 each

Week 1 Week 2 Week 3

Date: Date: Date:


Wednesday % Set/Reps Weight % Set/Reps Weight % Set/Reps

Squat 70% 3x6 70 75% 4x4 75 80% 5x3

Bench 50% 2x12 35 55% 2x10 35 60% 2x8

Shoulder Press 2x10 3x8 3x8

RDL 3x5 4x5 5x5

Chin Ups x20 x25 x30


JM Press w/ 6 sec 3x5 4x5 5x5
eccentric
AB Roll outs 2x8 2x8 3x10

Week 1 Week 2 Week 3

Date: Date: Date:


Friday % Set/Reps Weight % Set/Reps Weight % Set/Reps

Squat 50% 2x12 50 55% 2x10 55 60% 2x8

Bench 60% 3x6 40 65% 4x4 40 70% 5x3

Deadlift 0.7 12x1 w/ 45- 85 0.75 10x1 w/45-60 90 0.8 8x1 w/60-90s
60s RI S RI RI
Glute Ham Curl w/ 6 3x5 3x5 3x8
sec eccentric
Pull Ups x20 x25 x30

Triceps Push Down 2x15 3x15 3x20


3-Way Planks 2x20 sec each 2x20 sec each 2x30 sec each
side side side
fting Program Iron Revolution 3 Day Raw Pow
om Brought to you by www.mass
r raw maxes, be sure to enter weights you have done or
ht you know you can do. Over estimating your max can
or injury. Name Insert Name
Raw Maxs
ning with Pounds or Kilograms Squat
Bench
Deadlift

Week 3 Week 4 Week 5 Week 6

Date: Date: Date:


Weight % Set/Reps Weight Monday % Set/Reps Weight %

70 75% 4x3 75 Squat 80% 3x2 80 85%

50 85% 6x2 55 Bench 90% 3x2 60 95%

3x3 3-5 Board Press 3x5

3x12 Shrugs 4x8

3x10 Barbell Rows 4x8


3x12 each Single arm Farmers 2x25 yards
Walk each hand
Week 3 Week 4 Week 5 Week 6

Date: Date: Date:


Weight % Set/Reps Weight Wednesday % Set/Reps Weight %

80 85% 6x2 85 Squat 90% 3x2 90 95%

40 50% 2x12 35 Pause Speed Bench 50% 7x3 w/ 45-60s 35 55%


RI
3x5 Shoulder Press 3x5

5x5 Good Morning 4x5

x35 Chin Ups x40


5x5 JM Press 3x12

3x12 Hanging Leg Raise 2x8

Week 3 Week 4 Week 5 Week 6

Date: Date: Date:


Weight % Set/Reps Weight Saturday % Set/Reps Weight %

60 50% 2x12 50 Pause Speed Squat 50% 10x2 w/ 45- 50 55%


60s RI
45 75% 6x2 50 Bench 80% 3x2 50 85%

95 0.85 5x1 w/60-90s 100 Deadlift 0.87 4x1 105 0.9


RI
3x10 Glute Ham Curl 5x5

x35 Pull Ups x40

3x25 Triceps 4x25


2x30 sec each Land Mines 3x30 sec each
side side
tion 3 Day Raw Powerlifting Program
Brought to you by www.mass-lift.com

t Name

Week 6 Week 7 Week 8

Date: Date: Date:


Set/Reps Weight % Set/Reps Weight Meet/ Re Test Week

3x1 85

3x1 60 90% 1x2 60

3x5 3x3

4x10 4x12

4x8 5x5
3x25 yards 4x25 yards
each hand each hand
Week 6 Week 7

Date: Date:
Set/Reps Weight % Set/Reps Weight

3x1 95 90% 1x2 90

5x3 w/ 45-60s 35 60% 3x3 w/ 45-60s 40


RI RI
3x3 3x3

5x5 5x5

x45 x50
4x10 5x8

3x8 3x10

Week 6 Week 7

Date: Date:
Set/Reps Weight % Set/Reps Weight

8x2 w/ 45-60s 55 60% 8x2 w/ 45-60s 60


RI RI
3x1 55 0

3x1 110 0.85 3x1 100

5x8 5x10

x45 x50

3x30 3x35
3x30 sec each 3x45 sec each
side side

You might also like