What is a powerlifting program?

A powerlifting program is any program designed to improve the performance of an athlete in the squat, bench press, and deadlift.

How long do powerlifting programs last?

Powerlifting programs typically last between 4 and 16 weeks.

Can beginners do powerlifting?

Absolutely. Anyone that can safely perform the squat, bench press, and deadlift can use a powerlifting program. There are no special qualifications. Plus, running a powerlifting program can actually help you improve coordination and motor recruitment.

What are the different kinds of powerlifting programs?

The primary variables manipulated in a powerlifting program are frequency, intensity, and volume. “Volume programs” tend to have higher volume & frequency paired with lower intensity and are best for off season training or as the beginning of a meet preparation. A “peaking program” is any program that ends with tapering down v

What is a beginner powerlifting program?

A beginner powerlifting program is any powerlifting program that takes advantage of the novice lifter’s ability to recover rapidly. As such, it tends to have shorter mesocycles than other programs. These usually range from 1 training session in length to 2 weeks.

Korte 3x3 Program Google Spreadsheet (2019)

Last Updated on March 30, 2019

Korte 3×3 Spreadsheet

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Developed by Stephan Korte, the 3×3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift.

The program can be run as a 4 week or 8 week program, depending upon whether one or two phases are run.

The 3×3 program, as laid out by Korte:

korte-3x3-phase-i
korte-3x3-phase-ii