It is only 3 times a week with 3 exercises, bench press, squat and deadlift exercises ("3 × 3"). The emphasis here is on the three competition lifts! This method is trained specifically for powerlifting. Everything else interested relatively little here. It will be admitted no other exercises! This distinguishes this plan very clearly from other strength-training plans. The plan will be executed over a period of 8 weeks and is divided into different phases. The volume and competition phase.

During the phase volume per exercise 6-8 sets of 5-6 repetitions are performed. The set of intensity, ie increasing the weight every week is increased by 2-3%.

Squat: 8 sets, 5-6 reps

Bench Press: 8 sets, 5-6 reps

Deadlifts: 8 sets, 5-6 reps

Squat: 8 sets, 5-6 reps

Bench Press: 8 sets, 5-6 reps

Deadlifts: 8 sets, 5-6 reps

Squat: 8 sets, 5-6 reps

Bench Press: 8 sets, 5-6 reps

Deadlifts: 8 sets, 5-6 reps

Between each training day there is a day off. Following after the last training day two rest days.

In the competition phase the trainigs volume is significantly reduced and the intensity increased significantly. The weight is screwed up and the rate or number of repetitions is significantly reduced, so that we now train in the classic 3 × 3. Are performed each exercise for three sets of three reps. Furthermore, it is equipped every day exercise with a maximal strength test. For example, leads the first day several maximal strength tests on the bench press from, on the second day then squat and deadlift on the third day. In the week before the race you should go back a little so that you since recovered sufficiently for the competition day X the intensity.