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Powerforge: ChatGPT’s 3-Day Powerlifting Program

by Jeppe Gertz

Program Description

The purpose of the Powerforge 3-Day Powerlifting Program is to help lifters build maximum strength in the squat, bench press, and deadlift while maintaining efficiency and balancing recovery. This program is designed for individuals with limited training time, focusing on effective, high-quality sessions to steadily increase 1RM, improve technique, and target weak points in just three workouts per week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 02, 2024 08:32
  • Last Edited
    Dec 03, 2024 07:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Paused)
4
4 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
60%
4
Barbell Row
4
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78.5%
2
Bench Press (Paused)
4
4 reps
78.5%
3
Romanian Deadlift (Barbell)
3
8-10 reps
62.5%
4
Barbell Row
4
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Paused)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
8-10 reps
65%
4
Barbell Row
4
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Deficit Deadlift (Barbell)
3
5 reps
70%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
82.5%
2
Deficit Deadlift (Barbell)
3
5 reps
72.5%
3
Bench Press (Close Grip)
4
6 reps
72.5%
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Deficit Deadlift (Barbell)
3
5 reps
75%
3
Bench Press (Close Grip)
4
6 reps
75%
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
4
6 reps
60%
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
72.5%
2
Overhead Press (Barbell)
4
6 reps
62.5%
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
4
6 reps
65%
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Decline Crunch
3
12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Paused)
4 Sets
4 Reps
75%
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
60%
4
Barbell Row
4 Sets
8 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Deficit Deadlift (Barbell)
3 Sets
5 Reps
70%
3
Bench Press (Close Grip)
4 Sets
6 Reps
70%
4
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
-
5
Face Pull
3 Sets
15-20 Reps
-
Day 3
1
High Bar Squat (Barbell)
4 Sets
6 Reps
70%
2
Overhead Press (Barbell)
4 Sets
6 Reps
60%
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Decline Crunch
3 Sets
12 Reps
-