Day 1
Accumulation Squat / Bench / Deadlift
3 exercises
Squat
2 x 72.5% x 9
Bench Press
2 x 72.5% x 9
Deadlift
2 x 72.5% x 7
Import-ready template
PH3 Powerlifting Program
Layne Norton's 13-week, five-day powerlifting plan moving from accumulation through strength to intensity and power. Review the full schedule, then run the template inside IronFlow.
Days / week
5
Weeks
13
Level
Intermediate
Focus
Strength
Fit check
Is PH3 Powerlifting Program right for you?
A Intermediate Strength plan for 5 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 5 days per week.
Choose another program if
Your schedule or training needs do not match 5 days per week and the listed equipment: Barbell.
Program at a glance
Layne Norton's 13-week, five-day powerlifting plan moving from accumulation through strength to intensity and power.
Max lifts
SquatBench PressDeadlift
Equipment
Barbell
What you are committing to
Days / week
5 training days each week
Weeks
13 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
13
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Upper Hypertrophy
8 exercises
Flat / Incline Dumbbell Press
2 x 6-8 @ RPE 7
Lat Pulldown / Weighted Pull-Up
3 x 6-8 @ RPE 8
T-Bar Row / Machine Row
2 x 6-8 @ RPE 8
Seated Military Press
2 x 5-7 @ RPE 7
Dumbbell / EZ-Bar Curl
5 x 6-8 @ RPE 9
BFR Machine Biceps Curl
20 @ RPE 9 / 3 x 10 @ RPE 9
EZ-Bar Skullcrusher / Triceps Pushdown
5 x 6-8 @ RPE 9
BFR Skullcrusher / Cable Triceps Pushdown
20 @ RPE 9 / 3 x 10 @ RPE 9
Day 3
Squat / Bench / Legs
8 exercises
Squat
3 x 77.5% x 7
Bench Press
3 x 77.5% x 7
Leg Extension
2 x 8-10 @ RPE 7
Leg Curl
2 x 8-10 @ RPE 7
Reverse Hyperextension
3 x 10-15 @ RPE 7
Ukrainian Stallion
3 x 15-20 @ RPE 7
Calf Raises
4 x 6-8 @ RPE 9
BFR Calf Raise
20 @ RPE 9 / 3 x 10 @ RPE 9
Day 4
Deadlift / Bench / Upper Body
10 exercises
Deadlift
2 x 82.5% x 4
Bench Press
3 x 82.5% x 3
Pec-Deck Fly / Cable Crossover
2 x 12-15 @ RPE 7
Cable / Machine Lat Pulldown
2 x 12-15 @ RPE 8
Dumbbell / Machine Row
2 x 12-15 @ RPE 8
Lateral Raise
2 x 12-15 @ RPE 8
Machine Preacher / Concentration Curl
5 x 12-15 @ RPE 9
BFR Machine Biceps Curl
30 @ RPE 9 / 3 x 15 @ RPE 9
Cable Triceps Pushdown
3 x 12-15 @ RPE 9
BFR Triceps Pushdown
30 @ RPE 9 / 3 x 15 @ RPE 9
Day 5
Squat / Legs
7 exercises
Squat
3 x 82.5% x 5
BFR Leg Extension
30 @ RPE 9 / 3 x 15 @ RPE 9
BFR Leg Curl
30 @ RPE 9 / 3 x 15 @ RPE 9
Reverse Hyperextension
3 x 10-15 @ RPE 7
Ukrainian Stallion
3 x 15-20 @ RPE 7
Calf Raises
3 x 12-15 @ RPE 9
BFR Calf Raise
30 @ RPE 9 / 3 x 15 @ RPE 9
Progression contract
How it progresses
When it changes
at the end of the stored block · when the AMRAP threshold is met
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about PH3 Powerlifting Program
The stored template has 5 training days per week. Check the day-by-day preview before you start.
The catalog describes 13 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.