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Sturla Davidsen

This 3-day-per-week powerlifting program uses 3 sets of 3 repetitions for the bench press, squat, and deadlift exercises, gradually increasing the weight over 3 weeks. On Mondays and Wednesdays, the main lifts are performed heavy. Fridays involve lighter weight for technique work. The program aims to push trainees to failure over its duration as they work to lift heavier weights each session.

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195 views1 page

Sturla Davidsen

This 3-day-per-week powerlifting program uses 3 sets of 3 repetitions for the bench press, squat, and deadlift exercises, gradually increasing the weight over 3 weeks. On Mondays and Wednesdays, the main lifts are performed heavy. Fridays involve lighter weight for technique work. The program aims to push trainees to failure over its duration as they work to lift heavier weights each session.

Uploaded by

bob_sadler_1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Powerlifting program by Sturla Davidsen.

benchpressprograms.blogspot.co.uk/2013/08/powerlifting-program-by-sturla-davidsen.html
The original article claims that this was the program used by Davidsen to win the world championship
in 1997. The program is three days per week. Monday is the heavy day for bench and squat.
Wednesday is the heavy deadlift day. Friday is a light day for practicing form. Simple and effective.
Week 1:
Monday
Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Squats: 5 sets of 3 reps @ 20 kg less than your 3RM
Close Grip Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Wednesday
Medium Grip Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Deadlift: 5 sets of 3 reps @ 20 kg less than your 3RM
Friday
Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Squats: 5 sets of 3 reps @ 10 kg less than your 3RM
Close Grip Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Week 2:
Monday
Benchpress: 5 sets of 3 reps @ 2,5kg more than last monday
Squats: 5 sets of 3 reps @ 5kg more than last monday
Close Grip Benchpress: 5 sets of 3 reps @ 2,5kg more than last monday
Wednesday
Medium Grip Benchpress: 5 sets of 3 reps @ same weight as last wednesday
Deadlift: 5 sets of 3 reps @ 5kg more than last wednesday
Friday
Same as last friday.
Week 3-End of program(I guess the program ends when you can't do 3x3 on the heavy days
anymore)
Monday
Benchpress: Keep adding 2,5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.
Squats: Keep adding 5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.
Close Grip Benchpress: Keep adding 2,5 kg for the 5 sets of 3. When this gets to hard move to 3 sets
of 3.
Wednesday
Medium Grip Benchpress: Same as week 1 throughout the entire program
Deadlift: Keep adding 5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.
Friday
The whole workout stays the same throughout the entire program.

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