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Home » Programs » 4 Week Powerlifting & Strength Programs » Korte 3×3 Spreadsheet

Korte 3×3 Spreadsheet

Last updated April 18, 2020
Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 4, 8

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE:No

Uses 1RM Percentage(%):Yes


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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

Original Program Article by Korte

Spreadsheet Source (with slight enhancements by Lift Vault)

Korte 3x3 Spreadsheet

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Filed Under: 4 Week Programs, 8 Week Programs, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 4 Week Workout Plan, 8 Week Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3

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