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    Korte 3x3 Spreadsheet

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    James
    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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    Korte 3x3 Spreadsheet

    Uploaded by

    James
    130 views2 pages
    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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    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.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    130 views2 pages

    Korte 3x3 Spreadsheet

    Uploaded by

    James
    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.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 2

    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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