Bend Bars: 3 Day Powerlifting Workout


A sample schedule of days to train would look like

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  • Workout A
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  • Workout B
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  • Workout C
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Workout A
ExerciseSetsRep Goal


Workout A Exercises






Workout B
ExerciseSetsRep Goal
Military Press525
Face Pulls324


Workout C
ExerciseSetsRep Goal
Barbell Rows525
Seated Rows324








Accessory Lifts




Ab Work







16 thoughts on “Bend Bars: 3 Day Powerlifting Workout”

    1. Anthony,

      Thank you for pointing this out. I was tired last night and I wanted to get out the article and damn the copy and paste.

      Thanks man.

  1. Is there a way that I can add in bodybuilding to this program?. For example do workout a then the next day do a bodybuilding workout then workout b then bodybuilding workout an so on. Or would that effect the rest you need for strength gains?

    1. Jeff,

      The routine is actually kind of a powerbuilding routine. Most of the strength routines I make are based off of a powerlifting strength with some bodybuilding aspects. This routine will give you mass and give you a great strength base. If you wanted to mod it any I would add in 1 or 2 other exercises for a couple of high rep sets for each day and give it a shot.


  2. I know this workout will get you strenght but will it give you mass? I mean Your only hitting one body part seems to me only once a week. It doesnt seem enough to build muscle. You may if your a newbie. Isnt Full body workouts more beneficial so your at least hitting all parts of the body 3 times a week. Such as Squats, Bench Press, Deadlifts or some type of Row, Military Press, and i add in 2 sets of Tricep work and 2 sets of Barbell Curls.

    1. Rob,

      This workout is meant almost specifically for someone who is ready to train specifically for powerlifting. They’ve already been doing something like the stronglifts or something that gets them a good foundation built and you work on getting better at these three lifts and getting the muscles needed as accessories stronger. This would not be something I would run if you’re trying to just build muscle and get stronger because like you said it doesn’t really hit much on the muscles, it’s more of a pattern overload so you can get better at the lifts.

      I wrote a lot of workouts for muscle building and most other workouts I make even if they are labeled strength building will have muscle building ideals in them such as higher rep accessory work, etc. We call it Powerbuilding. (powerlifting+bodybuilding)

      Any other questions hit me up man,


  3. Hey Cutty, I really appreciate the program, thank you. I was wondering if this would be good to make me a more explosive athlete if I added in skill work and tecnique as well as some plyos on other days. Thanks.

    1. Explosive comes plyos, sprints, box jumps, etc. Adding in skill, technique, agility, and speed work on other days will be fine. Be sure to stay hydrated and get rest and you should find this routine quite helpful.


    1. I will write a routine that will best prepare you for a meet. Plan to run this routine up until 1 week before the meet. Take off a week completely from the gym and hit the platform fresh… you will be amazed how much stronger you are.

      Also check out my 12 weeks to the platform post.


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