Powerforge: ChatGPT’s 3-Day Powerlifting Program

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.

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Week 1

Week 2

Week 3

Squat (Barbell)

Bench Press (Paused)

Romanian Deadlift (Barbell)

Barbell Row

Hanging Leg Raise

Deadlift (Barbell)

Deficit Deadlift (Barbell)

Bench Press (Close Grip)

Chest Supported Row (Dumbbell)

Face Pull

High Bar Squat (Barbell)

Overhead Press (Barbell)

Bulgarian Split Squat (Barbell)

Incline Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Decline Crunch

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