3×3 Powerlifting Training

Muscle and Brawn is independent and reader-supported. When you buy through links on our site, we may earn a commission.

Jump To Any Section

First of all, what does “3×3” mean? 3×3 stands for training the “big three” (squat/bench/deadlift), three times a week. This may sound like too much, but there is no assistance work. You just squat, bench press and deadlift each workout, three times a week. 3×3 works on the thought that since every lift includes all these muscles that doing the main lift is the best way to increase it.

For 3×3, you will do a 8 week cycle. In these 8 weeks, there are two phases.

  • Phase 1 – high volume phase (used to work on coordination, technique and builds muscle mass)
  • Phase 2 – competetition phase (used to increase strength, power, and your technique with heavy weights. You will also use any equipment that you would use in a meet for every heavy lift.)

Before you start your 8 week cycle, you need to find your max in each of the 3 main lifts. Then add 25 pounds to your current squat max, 15 pounds to your current deadlift max, and 10 pounds to your current benchpress max.

Now to figure out the amount of weight to use each week just calculate the fomulas.

Phase 1

Week 1 – squat: 0.58 x (projected max)
deadlift: 0.58 x (projected max)
bench press: 0.58 x (projected max)

Week 2 – squat: 0.6 x (projected max
deadlift: 0.6 x (projected max)
bench press: 0.6 x (projected max)

Week 3 – squat: 0.62 x (projected max)
deadlift: 0.62 x (projected max)
bench press: 0.62 x (projected max)

Week 4 – squat: 0.64 x (projected max)
deadlift: 0.64 x (projected max)
bench press: 0.64 x (projected max)

Phase 2

Week 1 – squat: day 1&2, 0.6 x (projected max)

day 3, 0.8 x (projected max)
deadlift: day 1, 0.8 x (projected max)
day 2&3, 0.6 x (projected max)
bench press: day 1, 0.6 x (projected max)
day 2, 0.8 x (projected max)
day 3, 0.6 x (projected max)

Week 2 – squat: day 1&2, 0.6 x (projected max)
day 3, 0.85 x (projected max)
deadlift: day 1, 0.85 x (projected max)
day 2&3, 0.6 x (projected max)
bench press: day 1, 0.6 x (projected max)
day 2, 0.85 x (projected max)
day 3, 0.6 x (projected max)

Week 3 – squat: day 1&2, 0.6 x (projected max)
day 3, 0.9 x (projected max)
deadlift: day 1, 0.9 x (projected max)
day 2&3, 0.6 x (projected max)
bench press: day 1, 0.6 x (projected max)
day 2, 0.9 x (projected max)
day 3, 0.6 x (projected max)

Week 4 – squat: day 1&2, 0.6 x (projected max)
day 3, 0.95 x (projected max)
bench press: day 1, 0.6 x (projected max)
day 2, 0.95 x (projected max)
day 3, 0.6 x (projected max)
deadlift: day 1, 0.95 x (projected max)
day 2&3, 0.6 x (projected max)

Now that you’ve got the amount of wieght you use each day figured out, you need to know the reps and sets.

Phase 1

Week 1 – squat: 5-8 sets, 5 reps
deadlift: 5-8 sets, 5 reps
bench press: 6-8 sets, 6 reps

Week 2 – squat: 5-8 sets, 5 reps
deadlift: 5-8 sets, 5 reps
bench press: 6-8 sets, 6 reps

Week 3 – squat: 5-8 sets, 5 reps
deadlift: 5-8 sets, 5 reps
bench press: 6-8 sets, 6 reps

Week 4 – squat: 5-8 sets, 5 reps
deadlift: 5-8 sets, 5 reps
bench press: 6-8 sets, 6 reps

Phase 2

Week 1 – squat: day 1&2, 3 sets, 3 reps
day 3, 1-2 sets, 1 rep
deadlift: day 1, 1-2 sets, 1 rep
day 2&3, 3 sets, 3 reps
bench press: day 1, 5 sets, 4 reps
day 2, 1-2 sets, 1 rep
day 3, 5 sets, 4 reps

Week 2 – squat: day 1&2, 3 sets, 3 reps
day 3, 1-2 sets, 1 rep
deadlift: day 1, 1-2 sets, 1 rep
day 2&3, 3 sets, 3 reps
bench press: day 1, 5 sets, 4 reps
day 2, 1-2 sets, 1 rep
day 3, 5 sets, 4 reps

Week 3 – squat: day 1&2, 3 sets, 3 reps
day 3, 1 set, 1 rep
deadlift: day 1, 1 set, 1 rep
day 2&3, 3 sets, 3 reps
bench press: day 1, 5 sets, 4 reps
day 2, 1 set, 1 rep
day 3, 5 sets, 4 reps

Week 4 – squat: day 1&2, 3 sets, 3 reps
day 3, 1 set, 1 rep
deadlift: day 1, 1 set, 1 rep
day 2&3, 3 sets, 3 reps
bench press: day 1, 5 sets, 4 reps
day 2, 1 set, 1 rep
day 3, 5 sets, 4 reps

Now, since the triceps are an important muscle in the bench press, it is recommended that you use different grips throughout the sets in phase 1.

Wide grip – 1-2 inches wider then regular bench grip
Shoulder width – shoulder width grip
Close grip – 1-2 inches closer then shoulder width

Example:

set 1- wide grip
set 2- close grip
set 3- shoulder wide grip
set 4- close grip
set 5- wide grip
set 6- close grip
set 7- shoulder wide grip
set 8- close grip

Top Legal Steroid Alternatives

1
3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training
Best for Recovery
Legal Alternative to Anadrol

Anadrole increases red blood cell production which leads to delayed fatigue and also helps to deliver immense muscle gains.

Extreme Gains
Maximum Strength
Increases Stamina
Reduces Recovery Time
5 Key Ingredients

Buy 2 get 1 free by using our link!

BUY HERE

Buy 2 get 1 free by using our link!

BUY HERE
2
3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training
Best for Strength
Legal Alternative to Testosterone

Testo-Max pumps up your testosterone levels naturally and contains a testo-boosting mega-mix of D-Aspartic acid, magnesium, zinc, vitamins D, B6, K1, and more.

Increases Strength
Enhances Performance
Reduces Recovery Time
Helps Burn Fat
11 Powerful Ingredients

Buy 2 get 1 free by using our link!

BUY HERE

Buy 2 get 1 free by using our link!

BUY HERE
3
3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training
Best for Mass
Legal Alternative to Dianabol

D-Bal creates the ultimate anabolic state for mega muscle growth, rapid strength gains and increased mass.

Great for Bulking
Won’t Compromise Health
Increases Strength
Rapid Recovery
Great Focus

Buy 2 get 1 free by using our link!

BUY HERE

Buy 2 get 1 free by using our link!

BUY HERE
4
3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training
Best for Aesthetics
Legal Alternative to Trenbolone

Trenorol enables your muscle tissue to retain more nitrogen which leads to a huge increase in muscle gains and accelerated fat burning.

Mass Gains
Increases Strength
Improves Conditioning
Fast Healing
4 Potent Ingredients

Buy 2 get 1 free by using our link!

BUY HERE

Buy 2 get 1 free by using our link!

BUY HERE
5
3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training3x3 Powerlifting Training
Best for Pump
Legal Alternative to Deca Durabolin

DecaDuro is designed to increase nitrogen retention, protein synthesis, and red blood cell production, which help maximizes strength and muscle gains.

Increases Strength
Increases Endurance
Reduces Recovery Time
Natural Formula
Soothes Aching

Get 2 for 1 by using our link!

BUY HERE

Get 2 for 1 by using our link!

BUY HERE

Share This Post

Share on facebook
Share on linkedin
Share on twitter
Share on email

Steve Shaw

Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. During competition he’s recorded a 602.5lb squat, 672.5lb deadlift and a 382.5lb bench press.

Learn More Below

Skip to Section

Current Deals