How to Make Good Progress With 3 Workouts/Week
•March 3, 2026
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Why It Matters
A three‑day, lift‑focused program lets busy powerlifters maintain steady strength gains without overtraining, ensuring efficient use of limited gym time.
Key Takeaways
- •Three weekly sessions maximize strength while minimizing overtraining risk.
- •Separate squat and deadlift by at least 72 hours for recovery.
- •Designate dedicated bench, squat, and deadlift days with specific assistance work.
- •Assistance exercises should target muscles supporting the main lift of that day.
- •Prioritize pushing movements on bench day and pulling on deadlift day.
Summary
The video outlines how a powerlifter can achieve solid progress training only three days per week, treating each session as a dedicated main‑lift day. By allocating one day to bench press, another to squat, and the third to deadlift, the athlete respects the 72‑hour recovery window between the two most taxing lower‑body lifts, a principle famously advocated by Louis Simmons.
Key insights include spacing squat and deadlift sessions at least three days apart, then filling each day with assistance work that directly reinforces the primary movement. Bench day becomes a “bench day” rather than a generic chest day, featuring pressing variations, triceps, and shoulder work. Squat and deadlift days focus on complementary pulling or lower‑body accessories such as rows, stiff‑leg deadlifts, glute‑ham raises, and hamstring curls.
The presenter emphasizes practical examples: using incline dumbbells or variations instead of flat bench on bench day, heavy dumbbell rows and bent‑over rows on deadlift day, and a mix of front squats or pause squats on squat day. He also notes that assistance volume can expand the workout but should stay aligned with the main lift’s biomechanics.
For athletes constrained by time, this three‑day template delivers high‑frequency stimulus for each major lift while minimizing fatigue and injury risk. It offers a clear, repeatable structure that can be scaled with progressive overload, making consistent strength gains achievable even with a limited weekly schedule.
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