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Korte 3x3 Spreadsheet

This document outlines a 3x3 powerlifting program with 4 phases: 1) A high volume phase for the first 4 weeks focusing on 6-8 sets of 5-8 reps at 60-65% of max weights for bench, squat, and deadlift 3 times per week. 2) A high intensity phase for the next 4 weeks with more varied set and rep schemes increasing weights up to 100% of max. 3) The last 4 weeks can be modified for peaking strength gains as the exact parameters may not be optimal. 4) Overall the program aims to generate strength over the first 4 weeks of high volume training before peaking in the final phase.

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Mustafa Yavuz
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616 views4 pages

Korte 3x3 Spreadsheet

This document outlines a 3x3 powerlifting program with 4 phases: 1) A high volume phase for the first 4 weeks focusing on 6-8 sets of 5-8 reps at 60-65% of max weights for bench, squat, and deadlift 3 times per week. 2) A high intensity phase for the next 4 weeks with more varied set and rep schemes increasing weights up to 100% of max. 3) The last 4 weeks can be modified for peaking strength gains as the exact parameters may not be optimal. 4) Overall the program aims to generate strength over the first 4 weeks of high volume training before peaking in the final phase.

Uploaded by

Mustafa Yavuz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
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KORTE 3x3 POWERLIFTING PROGRAM
Input 1RM

CURRENT MAXES:
BENCH: 100 SQUAT: 100 DEADLIFT: 100 Rounding: 5

PROJECTED MAXES:
BENCH 105 SQUAT: 105 DEADLIFT: 105

PHASE 1 - HIGH VOLUME


Week Day(s) Lift Sets Reps Weight

1 Mon/Wed/Fri Bench 6 to 8 6 60
Mon/Wed/Fri Squat 5 to 8 5 60
Mon/Wed/Fri Deadlift 5 to 8 5 60

2 Mon/Wed/Fri Bench 6 to 8 6 65
Mon/Wed/Fri Squat 5 to 8 5 65
Mon/Wed/Fri Deadlift 5 to 8 5 65

3 Mon/Wed/Fri Bench 6 to 8 6 65
Mon/Wed/Fri Squat 5 to 8 5 66
Mon/Wed/Fri Deadlift 5 to 8 5 65

4 Mon/Wed/Fri Bench 6 to 8 6 65
Mon/Wed/Fri Squat 5 to 8 5 65
Mon/Wed/Fri Deadlift 5 to 8 5 65

PHASE 2 - HIGH INTENSITY


Week Day Sets/Reps Bench Squat Dead

1 Mon 5X4, 3X3, 2X1 65 65 85


Wed 2X1, 3X3, 3X3 85 65 65
Fri 5X4, 2X1, 3X3 65 85 65

2 Mon 5X4, 3X3, 2X1 65 65 90


Wed 2X1, 3X3, 3X3 90 65 65
Fri 5X4, 2X1, 3X3 65 90 65

3 Mon 5X4, 3X3, 2X1 65 65 95


Wed 2X1, 3X3, 3X3 95 65 65
Fri 5X4, 2X1, 3X3 65 95 65

4 Mon 5X4, 3X3, 2X1 65 65 100


Wed 2X1, 3X3, 3X3 100 65 65
Fri 5X4, 2X1, 3X3 65 100 65
The last four weeks of the program can be modified. The idea is to peak for strength here; it is not necessary to
follow the exact parameters of the peaking phase. Lifters I have talked to have informed me that the last four
weeks can be quite awkward, and that an alternate form of peaking may be in order. But the conditioning phase
(weeks 1-4) is where the strength is generated due to the incredible volume of training.

If you try it, please keep me informed on how this program works for you!

e-mail [email protected]
5 = lbs
2.5 = kgs
ot necessary to

ditioning phase

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