Youโll find a lot of mixed opinions about how often you should squat, bench, and deadlift in a week, and even more opinions about how to split it up once you settle on the frequency. However you decide to do it, there are a few things to consider when deciding how often to perform these lifts.
Should you squat, bench press, and deadlift three days a week? A lifter can absolutely squat, bench press, and deadlift three times a week, so long as they are considering the total volume (reps x weight), the intensity of the workouts, and their ability to recover. When each of the three workouts is focused on a different goal, the benefits are even greater.
Letโs discuss the different ways you can structure squatting, benching, and deadlifting within a training week, and my tips for optimizing your performance within each workout.
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Should You Squat, Bench, Deadlift 3 Days Per Week?
The cool thing about powerlifting programs is they are pretty flexible. As long as we are getting the volume in throughout the week, you can adjust it as needed.
If you are the type of lifter who enjoys lifting six or seven days a week, you can easily find productive ways to hit the squat, bench press, and deadlift three times each in a week, since you are going to the gym every day.
If you are the type of lifter who is pressed for time, or performs better with intermittent rest throughout the week, you can still structure your program to hit three workouts a week, and each one covers all three of these lifts.
The question this comes down to is what do those workouts look like, and are they helping you reach your strength goals?
If youโre doing the exact same thing for each lift three days a week, youโre doing it wrong.
If your week of workouts was so intense you canโt perform well the next week, youโre also doing it wrong.
And obviously, if youโre just going through the motions and not pushing yourself, thatโs right, youโre doing it wrong.
Letโs break down the things to consider when determining your weekly split.
Want to get advice on programming, technique, or competing? Speak with one of our coaches.
How To Squat, Bench, And Deadlift 3 Days Per Week (5 Rules To Follow)
Here are the 5 rules to follow when squatting, benching, and deadlifting 3 days per week:
- Alternate Training Methods
- Set a Purpose for Each Workout
- Spread Your Work Over Multiple Days
- Incorporate Rest
- Monitor Your Progress
1. Alternate Training Methods
Let each workout focus on a different training method.
In strength training, there are three generally accepted methods to building strength: the Max Effort Method, the Dynamic Effort Method, and the Repetition Method (click to learn more about those methods in our other training guides).
When you are training each lift three times in a week, this is the perfect opportunity to train the lift in each of the methods of strength training. One workout addresses max effort lifts, another trains your speed/power, and another is focused on reps.
However, you split up your workouts, be sure to include each of the three methods at some point in the week so that each workout improves the lift in a different way.
Throughout different blocks of your training, you may swap an entire method out to focus on another (like doing more hypertrophy work early on and removing max effort work, or removing hypertrophy work as you get close to competing or maxing out), but most of the time, you should be training all three methods.
2. Set A Purpose For Each Workout
Have a clear goal for each workout.
I donโt mean a goal like โdo one more rep than last timeโ or โadd five more pounds than last time,โ I mean the focus of the workout.
Based on what we just shared in the first rule, make a workout specific to train max effort squat, and another workout specific to dynamic effort bench, and another workout focused on deadlifts for reps, and so on.
If you go into the week simply hoping to get all that done at some point, youโre going to miss elements of some method of training. If you make a plan for each workout to accomplish those specific goals, youโll hit all the points of the training you need to make this program effective.
This also ensures you arenโt measuring your rep work by max effort metrics, or dynamic effort work by repetitive effort metrics, etc. You know what the goal of the training method is as you walk into the gym so you can get the most out of it.
3. Spread Your Work Over Multiple Days
Spread out your work so you arenโt overly fatigued on one lift or another.
You may have done the mental math on that last rule and realized that three lifts getting three distinct workouts leaves you with nine workouts to perform and only seven days a week to get them done.
Part of spreading out your week is combining things together that make sense to combine.
For example, on the day you are doing max effort squat work you wonโt have much volume to do. It should be just a few sets of very few reps with heavy load. This would be a great time to also hit dynamic effort or repetitive effort bench work, since your upper body is totally fresh.
Alternatively, you might like keeping a workout focused on lower body work, so after performing your heavy sets of squats, you do your repetitive effort deadlift work too, as itโs low intensity and a perfect complement to the max effort work you just did.
Hint: Repetitive Effort work (or accessories movements, or hypertrophy sets as they are sometimes called) are the most flexible of the three. You can pretty much always tack on your rep work after max effort or dynamic effort sets, if you have time.
At the end of the day, be smart and creative with your combinations to get all your lifts in and all your strength methods in so that you have ample time to rest and recover.
You might be interested in an article I wrote on Are Deadlifts Back Or Legs and what day you should consider putting deadlifts on when it comes to powerlifting training.
Incorporate Rest
Rest and recovery are important when hitting all three lifts three times a week.
As we discussed above, one way to get some rest is to combine your lifts or combine your training styles into a single workout so you arenโt training seven days a week, but rest doesnโt always mean a complete day off.
Look at your training split and see if thereโs a day between squat and deadlift work. Plan your bench work (ME, DE, and RE styles) to split up your lower body days, and youโll be resting your legs and lower back while you work your bench. You donโt have to be totally resting to rest specific muscle groups.
The same goes for your max effort days, regardless of what lift youโre focused on. By spreading those out, youโll add a level of rest in your week, without taking a full day off.
This progressive rest throughout the week will be key to maintaining this split.
Monitor Your Progress
Keep track of whatโs working and what isnโt.
Like any program, what gets measured gets improved. If you arenโt paying attention to how your lifts are progressing, to how your energy levels feel, to how fast and clean your dynamic effort lifts are moving, you wonโt be able to make the necessary adjustments to reach your goals.
After all, how can you adjust what you donโt realize is a problem?
If youโre running into obstacles, you can likely fix them with a few adjustments, instead of just throwing out the entire program and calling it a bust. Pay attention to those metrics from the start so you can adjust and adapt, instead of starting over and hunting for a new program or methodology.
4 Mistakes To Avoid When Squatting, Benching, & Deadlifting 3 Days Per Week
Whether or not you follow the five rules weโve shared, itโs important to at least avoid these four mistakes when training the squat, bench, and deadlift three times a week.
- Same Workouts Every Time
- Not Spreading It Out
- No Intention Behind Workouts
- Ignoring Warning Signs
Same workouts every day
Do not do the same workout every time.
I donโt just mean doing the same variations or the same rep ranges, but donโt train for the same goal every time.
You have three different ways to train strength – max effort, dynamic effort, and repetition effort. Use all three of them, or you will hit a plateau very quickly.
Not spreading it out
Do not attempt to do all these workouts without spacing it out.
Mix up when you hit deadlifts so you arenโt doing all your deadlift work at the start of the week or end of the week. The same goes for squat and bench.
The worst alternative here would be do perform your max effort squat, bench, and deadlift work all on the same day, your dynamic effort squat, bench, and deadlift work on the same day, and your rep work of the three all on the same day.
The only reasons I would program this is if youโre a comeptitive powerlifter and you want to gain some practice of what it would feel like to max out on a single day, which is how you would need to perform during a powerlifting competition.
Even with that said, I would not be programming a max out day for all three lifts very frequently, itโs only used sparingly.
Plan ways to spread out when you hit each lift to give your body a chance to recover from the last workout as much as possible before training it again.
We reviewed the popular Jonnie Candito Powerlifting Program, check it out to learn how he implements squat, bench press, and deadlift frequency.
No intention behind workouts
Donโt show up just to lift without a thought of why you are doing it.
Have a plan, as we explored above – know what lifts you are hitting that day, whether you are training that lift with the max effort, dynamic effort, or repetition effort method.
Showing up to lift is the first step, and itโs indeed an important one. But if you are aimlessly showing up to lift each lift three times a week, you wonโt make much progress.
You can follow one of our sample programs below for more guidance.
Ignoring warning signs
Pay attention to the warning signs that you need to make adjustments.
It could be pain, fatigue, or injury. But it could be something much more subtle, like a lack of progress or a new sticking point in your form.
Training all these lifts three times a week is a tall order, and thereโs a lot to pay attention to. Donโt ignore the information your body and your results are providing you as you work through it.
Read our other guides on breaking through plateaus:
Sample Program: Squat, Bench, Deadlift 3 Times Per Week
As we shared above, you can hit all three lifts three times a week whether you train daily or if you only have time to train three times a week.
For that reason, weโve provided a couple of examples of how you can do this type of program.
One example for daily workouts, one with a couple of rest days, and one for only three workouts per week.
Program Example #1: Daily Workouts
In this program, every day has its own focus with very little overlap. This means some workouts are very short and focused.
Monday: Max Effort Squat/Dynamic Effort Bench
- Warm up
- Squat – 5 sets of 2 reps @ 87% of max
- SSB Box Squat – 5 sets of 3 reps @ 80% of max
- Bench Press against bands – 8 sets of 3 @ 55% of max plus light bands
Tuesday: Dynamic Effort Deadlifts
- Warm up
- Deadlift against bands – 10-12 sets of 1 rep @ 50% of max against light bands
Wednesday: Repetitive Effort Bench
- Warm up
- Wide grip bench – 4 sets of 10
- Close grip bench – 4 sets of 12
- Pec deck – 4 sets of 12
- DB Floor press – 4 sets of 10
- Tricep Pushdowns – 4 sets of 10
- Rope pulldowns – 4 sets of 12
Thursday: Max Effort Deadlift
- Warm up
- Deadlift – 5 sets of 2 @ 85% of max
- Paused Deadlift (below knee) – 5 sets of 3 @ 72% of max
Friday: Dynamic Effort Squats/Repeated Effort Squats
- Warm up
- Squats against bands – 8 sets of 2 @ 50% of max against light bands
- Narrow stance squats – 4 sets of 8
- Front Squats – 4 sets of 10
- Goblet squats – 4 sets of 12
- Leg press – 4 sets of 12
- Leg extensions – 4 sets of 12
Saturday: Max Effort Bench
- Warm up
- Bench Press – 6 sets of 2 @ 85% of max
- Paused bench press – 5 sets of 3 @ 78% of max
Sunday: Repeated Effort Deadlifts
- Warm up
- Alternate Stance Deadlifts* – 4 sets of 6-8
- Stiff leg deadlifts – 4 sets of 8-10
- Good Mornings – 4 sets of 8-10
- Lying hamstring curls – 4 sets of 10
- Bent over barbell row – 4 sets of 10
- Seated v-grip row – 4 sets of 12
Note: If you typically pull conventional, then do sumo, and vice versa.
Program Example #2: Two Rest Days
In this example, weโve combined the rep effort and max effort work so it can be done in a single workout. Weโve also combined squats and deadlifts dynamic effort days into one lower-body dynamic effort workout.
Notice the Rep Effort work is slightly reduced by 2-3 sets to fit into a single workout, while the previous example allows for a little more of that hypertrophy work since itโs often given its own day.
Alternatively, you might combine Rep Effort work with Dynamic Effort days of the same lift, or do the 2-3 sets of Rep Effort work you didnโt have time to do after Max Effort work on the days you do that same lift again for Dynamic Effort.
The bottom line is that Rep Effort work is the most flexible and can be tacked on after both Max Effort and Dynamic Effort work, or given its own day.
Squatting, benching, and deadlifting 3 days per week goes well with many training splits, including a 6-day powerlifting split. You can learn more about training 6 days per week in my other article.
Monday: Max Effort Squat/Rep Effort Squat
- Warm up
- Squat – 5 sets of 2 reps @ 87% of max
- SSB Box Squat – 5 sets of 3 reps @ 80% of max
- Narrow stance squats – 4 sets of 8
- Front Squats – 4 sets of 10
- Goblet squats – 3 sets of 12
- Leg press – 3 sets of 12
- Leg extensions – 3 sets of 12
Tuesday: Max Effort Bench/Repeated Effort Bench
- Warm up
- Bench Press – 6 sets of 2 @ 85% of max
- Paused bench press – 5 sets of 3 @ 78% of max
- Wide grip bench – 4 sets of 10
- Pec deck – 3 sets of 12
- DB Floor press – 3 sets of 10
- Tricep Pushdowns – 3 sets of 10
Wednesday: Rest day
- Light cardio
- Stretching
- Active recovery protocols
Thursday: Max Effort Deadlifts/Rep Effort Deadlifts
- Warm up
- Deadlift – 5 sets of 2 @ 85% of max
- Paused Deadlift (below knee) – 5 sets of 3 @ 72% of max
- Alternate Stance Deadlifts* – 4 sets of 6-8
- Good Mornings – 3 sets of 8-10
- Lying hamstring curls – 3 sets of 10
- Bent over barbell row – 3 sets of 10
Note: If you typically pull conventional, then do sumo, and vice versa.
Friday: Dynamic Effort Lower Body (Squats and Deadlifts)
- Warm up
- Squats against bands – 8 sets of 2 @ 50% of max against light bands
- Deadlift against bands – 10-12 sets of 1 rep @ 50% of max against light bands
Saturday: Dynamic Effort Bench
- Bench Press against bands – 8 sets of 3 @ 55% of max plus light bands
Sunday: Rest Day
- Light cardio
- Stretching
- Active recovery protocols
Program Example #3: Three Workouts Total
In this example, the lifter only has three days a week to train, but ample time to warm up and perform all three lifts each workout.
ะs this arrangement is the most restrictive on time and each workout is long to hit all three lifts, it doesnโt adhere as closely to the ME/DE/RE method split.
Instead, each lift has a day where the lifter performs sets of 1, 3, and 5 reps, alternating throughout the week.
The recommended load percentages are also more conservative, as the lifter has to regulate energy to perform all three lifts each workout.
Related Article: Deadlift Day After Squats: Should You Do It?
Monday: Max Squat
- Squat – 5 sets of 1 @ 85% of max
- Paused Squat – 5 sets of 3 @ 75% of max
- Bench – 5 sets of 3 at 75% of max
- Close Grip Bench – 4×8 at 55%
- Deadlift – 5 sets of 5 at 70% of max
- Good Mornings – 4 sets of 10
Wednesday: Max Bench
- Bench – 5 sets of 1 at 85% of max
- Paused Bench – 5×3 at 75%
- Deadlift – 5 sets of 3 at 75% of max
- Paused Deadlift – 5 sets of 2 at 70% of max
- Squat – 5 sets of 5 @ 70% of max
- Goblet Squat – 4 sets of 10-12
Friday: Max Deadlift
- Deadlift – 5 sets of 1 at 85% of max
- Deficit Deadlift – 5 sets of 2 at 75% of max
- Squat – 5 sets of 3 @ 75% of max
- SSB Squat – 5 sets of 5 @ 70% of max
- Bench – 5 sets of 5 at 70% of max
- Skull Crushers – 4 sets of 12
Final Thoughts
Hitting your squat, bench, and deadlift work three times a week is a very common, very productive way to train if you are doing it right. As there are three methods of strength training, it makes perfect sense that each of the three powerlifts would get dedicated time with each training method.
Just remember that thereโs no value in training each lift three times a week if you arenโt training it for a specific goal or outcome. Doing the same deadlift work three times a week wonโt make your deadlift any better than having three copies of the same book will help you read the book three times faster.
However, training your deadlift once a week with max effort, once a week with dynamic effort, and at least once a week with repetitive effort, youโll be training the lift in three different ways, multiplying your ability to improve your overall performance with the deadlift.
Make a plan to hit each lift in a different way each time you train it during the week, train hard, and train effectively, and youโll absolutely see the benefits of training each lift three times a week.
Read our other guides on training frequency:
- Squatting Every Day: Pros, Cons, & Should You Do It?
- Bench Press Every Day: Pros, Cons, & Should You Do It?
- Can You Deadlift Every Day? (Pros, Cons, & Sample Program)
- Can Forearms Be Trained Every Day (Yes, Hereโs How)
- How Many Times Per Week Should You Squat?
- How Many Times Per Week Should You Bench Press
- How Many Times Per Week Should You Deadlift?
- 2 Day Powerlifting Split: How To Structure It The Right Way
- 3 Day Powerlifting Split: How To Structure It The Right Way
- 4-Day Powerlifting Split: How to Structure It The Right Way
- 5-Day Powerlifting Split: How to Structure It The Right Way
About The Author
Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.
