Iron Revolution 3 Day Raw Powerlift

Brought to you by www.mass-lift.com

When entering your raw m
Name Insert Name conservative weight you
to plateauing or injury.
Raw Maxs Units
Squat 100 Kgs Select the units you will be training with Po
Bench 65
Deadlift 120

Week 1 Week 2

Date: Date:
Monday % Set/Reps Weight % Set/Reps Weight

Squat 60% 3x6 60 65% 4x4 65

Bench 70% 3x6 45 75% 4x4 50

2-4 Board Press 3x5 3x5

Shrugs 2x10 2x12

Barbell Rows 2x8 2x10

Dumbell Side Bend 2x10 each 2x12 each

Week 1 Week 2

Date: Date:
Wednesday % Set/Reps Weight % Set/Reps Weight

Squat 70% 3x6 70 75% 4x4 75

Bench 50% 2x12 32.5 55% 2x10 35

Shoulder Press 2x10 3x8

RDL 3x5 4x5

Chin Ups x20 x25

JM Press w/ 6 sec 3x5 4x5

eccentric
AB Roll outs 2x8 2x8

Week 1 Week 2

www.mass-lift.com
 Date: Date:
Friday % Set/Reps Weight % Set/Reps Weight

Squat 50% 2x12 50 55% 2x10 55

Bench 60% 3x6 40 65% 4x4 42.5

Deadlift 0.7 12x1 w/ 45-60s 85 0.75 10x1 w/45-60 S 90

RI RI
Glute Ham Curl w/ 6 3x5 3x5
sec eccentric
Pull Ups x20 x25

Triceps Push Down 2x15 3x15

3-Way Planks 2x20 sec each 2x20 sec each
side side

www.mass-lift.com
w Powerlifting Program
ww.mass-lift.com
When 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.

you will be training with Pounds or Kilograms

Week 3 Week 4

Date: Date:
% Set/Reps Weight % Set/Reps Weight

70% 5x3 70 75% 4x3 75

80% 5x3 52.5 85% 6x2 55

4x5 3x3

3x10 3x12

3x10 3x10
3x10 each 3x12 each

Week 3 Week 4

Date: Date:
% Set/Reps Weight % Set/Reps Weight

80% 5x3 80 85% 6x2 85

60% 2x8 40 50% 2x12 32.5

3x8 3x5

5x5 5x5

x30 x35

5x5 5x5

3x10 3x12

Week 3 Week 4

www.mass-lift.com
Date: Date:
% Set/Reps Weight % Set/Reps Weight

60% 2x8 60 50% 2x12 50

70% 5x3 45 75% 6x2 50

0.8 8x1 w/60-90s 95 0.85 5x1 w/60-90s 102.5

RI RI
3x8 3x10

x30 x35

3x20 3x25
2x30 sec each 2x30 sec each
side side

www.mass-lift.com
 Iron Revolution 3 Day Raw Powerlift
Brought to you by www.mass-lift.com

Name Insert Name

Raw Maxs
Squat 100
Bench 65
Deadlift 120

Week 5 Week 6

Date: Date:
Monday % Set/Reps Weight % Set/Reps Weight

Squat 80% 3x2 80 85% 3x1 85

Bench 90% 3x2 57.5 95% 3x1 62.5

3-5 Board Press 3x5 3x5

Shrugs 4x8 4x10

Barbell Rows 4x8 4x8

Single arm Farmers 2x25 yards 3x25 yards
Walk each hand each hand
Week 5 Week 6

Date: Date:
Wednesday % Set/Reps Weight % Set/Reps Weight

Squat 90% 3x2 90 95% 3x1 95

Pause Speed Bench 50% 7x3 w/ 45-60s 32.5 55% 5x3 w/ 45-60s 35
RI RI
Shoulder Press 3x5 3x3

Good Morning 4x5 5x5

Chin Ups x40 x45

JM Press 3x12 4x10

Hanging Leg Raise 2x8 3x8

Week 5 Week 6

www.mass-lift.com
 Date: Date:
Saturday % Set/Reps Weight % Set/Reps Weight

Pause Speed Squat 50% 10x2 w/ 45-60s 50 55% 8x2 w/ 45-60s 55

RI RI
Bench 80% 3x2 52.5 85% 3x1 55

Deadlift 0.87 4x1 105 0.9 3x1 107.5

Glute Ham Curl 5x5 5x8

Pull Ups x40 x45

Triceps 4x25 3x30

Land Mines 3x30 sec each 3x30 sec each
side side

www.mass-lift.com
w Powerlifting Program
ww.mass-lift.com

Week 7 Week 8

Date: Date:
% Set/Reps Weight Meet/ Re Test Week

90% 1x2 57.5

3x3

4x12

5x5
4x25 yards
each hand
Week 7

Date:
% Set/Reps Weight

90% 1x2 90

60% 3x3 w/ 45-60s 40

RI
3x3

5x5

x50

5x8

3x10

Week 7

www.mass-lift.com
Date:
% Set/Reps Weight

60% 8x2 w/ 45-60s 60

RI
0

0.85 3x1 102.5

5x10

x50

3x35
3x45 sec each
side

www.mass-lift.com