Platesmith

Three-Lift Focus (4 day)

Squat, bench and deadlift each twice a week, one heavy and one moderate session, with just enough assistance to keep the body balanced. The simple intermediate powerlifting week.

  • Intermediate
  • 4 days a week
  • About 50 min
  • Full gym
  • Get stronger

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Squat and bench heavy

ExerciseSets × reps
Back Squat4 × 4-6
Barbell Bench Press4 × 4-6
Barbell Row3 × 8-10
Plank3 × 30-60s

Deadlift heavy

ExerciseSets × reps
Deadlift4 × 3-5
Overhead Press3 × 6-8
Lat Pulldown3 × 8-12
Lying Leg Curl3 × 8-12

Squat and bench moderate

ExerciseSets × reps
Back Squat4 × 6-8
Barbell Bench Press4 × 6-8
Chest-Supported Row3 × 8-12
Dumbbell Lateral Raise3 × 12-15

Deadlift moderate

ExerciseSets × reps
Romanian Deadlift4 × 6-8
Close-grip Bench Press3 × 6-8
Pull-up3 × 6-10
Back Extension3 × 10-15
Barbell Curl2 × 8-12

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.