Iron Revolution 3 Day Raw Powerlifting Program
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Iron Revolution 3 Day Raw Powerlifting ProgramIron Revolution 3 Day Raw Powerlifting Program
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Brought to you by www.mass-lift.comBrought to you by www.mass-lift.com
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NameInsert NameWhen entering your raw maxes, be sure to enter weights you have done or a conservative weight you know you can do. Over estimating your max can lead to plateauing or injury.NameInsert Name
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Raw MaxsUnitsRaw Maxs
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Squat100Lbs
← Select the units you will be training with Pounds or Kilograms
Squat
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Bench65Bench
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Deadlift120Deadlift
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Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8
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Date:Date:Date:Date:Date:Date:Date:Date:
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Monday%Set/RepsWeight%Set/RepsWeight%Set/RepsWeight%Set/RepsWeightMonday%Set/RepsWeight%Set/RepsWeight%Set/RepsWeight Meet/ Re Test Week
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Squat60%3x66065%4x46570%5x37075%4x375Squat80%3x28085%3x185
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Bench 70%3x64575%4x45080%5x35085%6x255Bench 90%3x26095%3x16090%1x260
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2-4 Board Press3x5 3x5 4x5 3x3 3-5 Board Press3x5 3x5 3x3
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Shrugs2x10 2x12 3x10 3x12 Shrugs4x84x104x12
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Barbell Rows2x82x103x103x10Barbell Rows4x84x85x5
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Dumbell Side Bend2x10 each 2x12 each 3x10 each 3x12 each Single arm Farmers Walk2x25 yards each hand3x25 yards each hand4x25 yards each hand
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Week 1Week 2Week 3Week 4Week 5Week 6Week 7
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Date:Date:Date:Date:Date:Date:Date:
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Wednesday %Set/RepsWeight%Set/RepsWeight%Set/RepsWeight%Set/RepsWeightWednesday%Set/RepsWeight%Set/RepsWeight%Set/RepsWeight
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Squat70%3x67075%4x47580%5x38085%6x285Squat90%3x29095%3x19590%1x290
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Bench 50%2x123555%2x103560%2x84050%2x1235Pause Speed Bench50%7x3 w/ 45-60s RI3555%5x3 w/ 45-60s RI3560%3x3 w/ 45-60s RI40
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Shoulder Press2x103x83x83x5Shoulder Press3x53x33x3
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RDL3x5 4x5 5x5 5x5 Good Morning4x5 5x5 5x5
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Chin Upsx20x25x30x35Chin Upsx40x45x50
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JM Press w/ 6 sec eccentric3x5 4x5 5x5 5x5 JM Press3x12 4x10 5x8
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AB Roll outs2x82x83x103x12Hanging Leg Raise2x83x83x10
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Week 1Week 2Week 3Week 4Week 5Week 6Week 7
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Date:Date:Date:Date:Date:Date:Date:
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Friday%Set/RepsWeight%Set/RepsWeight%Set/RepsWeight%Set/RepsWeightSaturday%Set/RepsWeight%Set/RepsWeight%Set/RepsWeight
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Squat50%2x125055%2x105560%2x86050%2x1250Pause Speed Squat50%10x2 w/ 45-60s RI5055% 8x2 w/ 45-60s RI5560% 8x2 w/ 45-60s RI60
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Bench60%3x64065%4x44070%5x34575%6x250Bench80%3x25085%3x1550
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Deadlift0.712x1 w/ 45-60s RI850.7510x1 w/45-60 S RI900.88x1 w/60-90s RI950.855x1 w/60-90s RI100Deadlift0.874x11050.93x11100.853x1100
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Glute Ham Curl w/ 6 sec eccentric3x5 3x5 3x8 3x10 Glute Ham Curl5x55x85x10
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Pull Upsx20x25x30x35Pull Upsx40x45x50
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Triceps Push Down2x153x153x203x25Triceps4x253x303x35
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3-Way Planks2x20 sec each side2x20 sec each side2x30 sec each side2x30 sec each sideLand Mines3x30 sec each side3x30 sec each side3x45 sec each side
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