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Korte 3x3 Spreadsheet

This document outlines a 3x3 powerlifting program with 4 phases. Phase 1 is a high volume program with 6-8 sets of 6 reps for bench, squats, and deadlifts performed 3 days a week over 4 weeks. Phase 2 is a high intensity program with varied set and rep schemes for the main lifts performed 1-2 times per week over 4 weeks. The program also includes assistance exercises like pull ups, ab work, and delt work performed on training and off days. Testing is done at the end of each phase to track strength gains.

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232 views2 pages

Korte 3x3 Spreadsheet

This document outlines a 3x3 powerlifting program with 4 phases. Phase 1 is a high volume program with 6-8 sets of 6 reps for bench, squats, and deadlifts performed 3 days a week over 4 weeks. Phase 2 is a high intensity program with varied set and rep schemes for the main lifts performed 1-2 times per week over 4 weeks. The program also includes assistance exercises like pull ups, ab work, and delt work performed on training and off days. Testing is done at the end of each phase to track strength gains.

Uploaded by

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

Input 1RM

CURRENT MAXES:
BENCH: 130 SQUAT: 140 DEADLIFT: 180 Rounding: 2.5
10% 10% 5%
PROJECTED MAXES:
BENCH 137 SQUAT: 147 DEADLIFT: 189

PHASE 1 - HIGH VOLUME


Week Day(s) Lift Sets Reps Weight

1 Mon/Wed/Fri Bench 6 to 8 6 87.5


Mon/Wed/Fri Squat 5 to 8 5 95
Mon/Wed/Fri Deadlift 5 to 8 5 115

2 Mon/Wed/Fri Bench 6 to 8 6 90
Mon/Wed/Fri Squat 5 to 8 5 97.5
Mon/Wed/Fri Deadlift 5 to 8 5 120

3 Mon/Wed/Fri Bench 6 to 8 6 92.5


Mon/Wed/Fri Squat 5 to 8 5 102.5
Mon/Wed/Fri Deadlift 5 to 8 5 122.5

4 Mon/Wed/Fri Bench 6 to 8 6 97.5


Mon/Wed/Fri Squat 5 to 8 5 102.5
Mon/Wed/Fri Deadlift 5 to 8 5 127.5

PHASE 2 - HIGH INTENSITY


Week Day Sets/Reps Bench Squat Dead

1 Mon 5X4, 3X3, 2X1 90 97.5 150


Wed 2X1, 3X3, 3X3 110 97.5 120
Fri 5X4, 2X1, 3X3 90 117.5 120

2 Mon 5X4, 3X3, 2X1 90 97.5 160


Wed 2X1, 3X3, 3X3 117.5 97.5 120
Fri 5X4, 2X1, 3X3 90 125 120

3 Mon 5X4, 3X3, 2X1 90 97.5 170


Wed 2X1, 3X3, 3X3 122.5 97.5 120
Fri 5X4, 2X1, 3X3 90 132.5 120

4 Mon 5X4, 3X3, 2X1 90 97.5 180


Wed 2X1, 3X3, 3X3 130 97.5 120
Fri 5X4, 2X1, 3X3 90 140 120
Testing
Squat Bench Deadlift
5 x 40kg 5 x 40kg 5 x 50kg
5 x 50kg 5 x 50kg 5 x 70kg
3 x 70kg 3 x 65kg 3 x 90kg
3 x 85kg 3 x 80kg 3 x 110kg
3 x 97.5kg 3 x 90kg 3 x 125kg
2 x 112.5kg 2 x 105kg 2 x 145kg
1 x 125kg 1 x 117.5kg 1 x 162.5kg
1 x 132.5kg 1 x 122.5kg 1 x 170kg
1 x 140kg 1 x 130kg 1 x 180kg
1 x 142.5kg 1 x 132.5kg 1 x 185kg
1 x 147.5kg 1 x 137.5kg 1 x 190kg

Assistance:
Alternate between pull ups and ab workout

Chin-ups: Weighted pyramid (from BW, +5kg each time) with 1RiR except top and last set. Record

Abs: 3x? Ab Wheel (linear progression), then ALAP plank

Delts: Alternate each day Off Days - 2x Week (can skip)


2x10-12 DB lateral Reverse hyper
2x10-12 DB hammer grip Chin-ups
2x10-12 rear delt raises Delts (all)
Abs

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