Day 1
Accumulation Squat / Bench / Deadlift
3 exercises
Squat
2 x 72.5% x 9
Quads
Bench Press
2 x 72.5% x 9
Chest
Deadlift
2 x 72.5% x 7
Back
Built-in training plan
PH3 Powerlifting Program
Layne Norton's powerlifting block includes accumulation, intermediate, and intensity phases with percentage-based SBD work, RPE/BFR hypertrophy sessions, week 4 and 8 rep tests, and a final primer/taper/testing week. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 5
- Weeks
- 13
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is PH3 Powerlifting Program right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 5. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 5
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell
[Plan at a glance]
Plan at a glance
Layne Norton's powerlifting block includes accumulation, intermediate, and intensity phases with percentage-based SBD work, RPE/BFR hypertrophy sessions, week 4 and 8 rep tests, and a final primer/taper/testing week.
Max lifts
SquatBench PressDeadlift
Equipment
Barbell
[What you are committing to]
- Days / week
- Training days each week: 5
- Weeks
- Planned weeks: 13
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned 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
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Upper Hypertrophy
8 exercises
Flat / Incline Dumbbell Press
2 x 6-8 @ RPE 7
Chest
Lat Pulldown / Weighted Pull-Up
3 x 6-8 @ RPE 8
Back
T-Bar Row / Machine Row
2 x 6-8 @ RPE 8
Back
Seated Military Press
2 x 5-7 @ RPE 7
Shoulders
Dumbbell / EZ-Bar Curl
5 x 6-8 @ RPE 9
Biceps
BFR Machine Biceps Curl
20 @ RPE 9 / 3 x 10 @ RPE 9
Biceps
EZ-Bar Skullcrusher / Triceps Pushdown
5 x 6-8 @ RPE 9
Triceps
BFR Skullcrusher / Cable Triceps Pushdown
20 @ RPE 9 / 3 x 10 @ RPE 9
Triceps
Day 3
Squat / Bench / Legs
8 exercises
Squat
3 x 77.5% x 7
Quads
Bench Press
3 x 77.5% x 7
Chest
Leg Extension
2 x 8-10 @ RPE 7
Quads
Leg Curl
2 x 8-10 @ RPE 7
Hamstrings
Reverse Hyperextension
3 x 10-15 @ RPE 7
Hamstrings
Ukrainian Stallion
3 x 15-20 @ RPE 7
Quads
Calf Raise
4 x 6-8 @ RPE 9
Calves
BFR Calf Raise
20 @ RPE 9 / 3 x 10 @ RPE 9
Calves
Day 4
Deadlift / Bench / Upper Body
10 exercises
Deadlift
2 x 82.5% x 4
Back
Bench Press
3 x 82.5% x 3
Chest
Pec-Deck Fly / Cable Crossover
2 x 12-15 @ RPE 7
Chest
Cable / Machine Lat Pulldown
2 x 12-15 @ RPE 8
Back
Dumbbell / Machine Row
2 x 12-15 @ RPE 8
Back
Lateral Raise
2 x 12-15 @ RPE 8
Shoulders
Machine Preacher / Concentration Curl
5 x 12-15 @ RPE 9
Biceps
BFR Machine Biceps Curl
30 @ RPE 9 / 3 x 15 @ RPE 9
Biceps
Cable Triceps Pushdown
3 x 12-15 @ RPE 9
Triceps
BFR Triceps Pushdown
30 @ RPE 9 / 3 x 15 @ RPE 9
Triceps
Day 5
Squat / Legs
7 exercises
Squat
3 x 82.5% x 5
Quads
BFR Leg Extension
30 @ RPE 9 / 3 x 15 @ RPE 9
Quads
BFR Leg Curl
30 @ RPE 9 / 3 x 15 @ RPE 9
Hamstrings
Reverse Hyperextension
3 x 10-15 @ RPE 7
Hamstrings
Ukrainian Stallion
3 x 15-20 @ RPE 7
Quads
Calf Raise
3 x 12-15 @ RPE 9
Calves
BFR Calf Raise
30 @ RPE 9 / 3 x 15 @ RPE 9
Calves
[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 guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Questions about PH3 Powerlifting Program
Training days per week: 5. Check the day-by-day preview before you start.
Planned weeks: 13. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]