The program
Korte 3×3 (8-Week High-Frequency Powerlifting): Free Spreadsheet, Percentages & Tracker
Free Korte 3×3 (8-Week High-Frequency Powerlifting) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 3 days/week
- Length
- 8 weeks
- Main lifts
- 3
What you’ll train
The main movements in this program.
Review exercise techniqueBefore you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Korte 3×3 (8-Week High-Frequency Powerlifting) spreadsheet
Calculate your Korte 3×3 (8-Week High-Frequency Powerlifting) weights
Free Korte 3×3 (8-Week High-Frequency Powerlifting) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — Phase I High-Volume 3×3 Accumulation (58%) | Squat | 6 | 5 | 58% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Korte Phase I Squat: 6×5 @ 58% |
| Day 1 — Phase I High-Volume 3×3 Accumulation (58%) | Bench Press | 6 | 6 | 58% | 120 lbs | 1×25 + 1×10 + 1×2.5 | Korte Phase I Bench: 6×6 @ 58% |
| Day 1 — Phase I High-Volume 3×3 Accumulation (58%) | Deadlift | 5 | 5 | 58% | 190 lbs | 1×45 + 1×25 + 1×2.5 | Korte Phase I Deadlift: 5×5 @ 58% |
| Day 2 — Phase I High-Volume 3×3 Accumulation (58%) | Squat | 6 | 5 | 58% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Korte Phase I Squat: 6×5 @ 58% |
| Day 2 — Phase I High-Volume 3×3 Accumulation (58%) | Bench Press | 6 | 6 | 58% | 120 lbs | 1×25 + 1×10 + 1×2.5 | Korte Phase I Bench: 6×6 @ 58% |
| Day 2 — Phase I High-Volume 3×3 Accumulation (58%) | Deadlift | 5 | 5 | 58% | 190 lbs | 1×45 + 1×25 + 1×2.5 | Korte Phase I Deadlift: 5×5 @ 58% |
| Day 3 — Phase I High-Volume 3×3 Accumulation (58%) | Squat | 6 | 5 | 58% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Korte Phase I Squat: 6×5 @ 58% |
| Day 3 — Phase I High-Volume 3×3 Accumulation (58%) | Bench Press | 6 | 6 | 58% | 120 lbs | 1×25 + 1×10 + 1×2.5 | Korte Phase I Bench: 6×6 @ 58% |
| Day 3 — Phase I High-Volume 3×3 Accumulation (58%) | Deadlift | 5 | 5 | 58% | 190 lbs | 1×45 + 1×25 + 1×2.5 | Korte Phase I Deadlift: 5×5 @ 58% |
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General strength plan
8-week minimalist 3×/week Squat, Bench & Deadlift system
Powerlifters who want zero fluff—training only Squat, Bench Press, and Deadlift three times per week across a 4-week volume phase and 4-week peaking phase.
Before choosing this plan
Phase I uses high-volume submaximal sets (58%–64%) with strict bar speed; resist the urge to add extra isolation exercises.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Implements Stephan Korte’s 4-week Phase I high-volume accumulation followed by Phase II 60% speed triples + 80%–95% heavy peak singles.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · Phase I High-Volume 3×3 Accumulation (58%)
Squat main
6 × 5 @ 58%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 58%
Bench Press main
6 × 6 @ 58%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 58%
Deadlift main
5 × 5 @ 58%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 58%
Day 2 · Phase I High-Volume 3×3 Accumulation (58%)
Squat main
6 × 5 @ 58%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 58%
Bench Press main
6 × 6 @ 58%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 58%
Deadlift main
5 × 5 @ 58%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 58%
Day 3 · Phase I High-Volume 3×3 Accumulation (58%)
Squat main
6 × 5 @ 58%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 58%
Bench Press main
6 × 6 @ 58%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 58%
Deadlift main
5 × 5 @ 58%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 58%
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Phase I High-Volume 3×3 Accumulation (60%)
Squat main
6 × 5 @ 60%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 60%
Bench Press main
6 × 6 @ 60%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 60%
Deadlift main
5 × 5 @ 60%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 60%
Day 2 · Phase I High-Volume 3×3 Accumulation (60%)
Squat main
6 × 5 @ 60%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 60%
Bench Press main
6 × 6 @ 60%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 60%
Deadlift main
5 × 5 @ 60%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 60%
Day 3 · Phase I High-Volume 3×3 Accumulation (60%)
Squat main
6 × 5 @ 60%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 60%
Bench Press main
6 × 6 @ 60%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 60%
Deadlift main
5 × 5 @ 60%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 60%
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Phase I High-Volume 3×3 Accumulation (62%)
Squat main
6 × 5 @ 62%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 62%
Bench Press main
6 × 6 @ 62%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 62%
Deadlift main
5 × 5 @ 62%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 62%
Day 2 · Phase I High-Volume 3×3 Accumulation (62%)
Squat main
6 × 5 @ 62%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 62%
Bench Press main
6 × 6 @ 62%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 62%
Deadlift main
5 × 5 @ 62%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 62%
Day 3 · Phase I High-Volume 3×3 Accumulation (62%)
Squat main
6 × 5 @ 62%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 62%
Bench Press main
6 × 6 @ 62%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 62%
Deadlift main
5 × 5 @ 62%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 62%
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Phase I High-Volume 3×3 Accumulation (64%)
Squat main
6 × 5 @ 64%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 64%
Bench Press main
6 × 6 @ 64%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 64%
Deadlift main
5 × 5 @ 64%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 64%
Day 2 · Phase I High-Volume 3×3 Accumulation (64%)
Squat main
6 × 5 @ 64%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 64%
Bench Press main
6 × 6 @ 64%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 64%
Deadlift main
5 × 5 @ 64%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 64%
Day 3 · Phase I High-Volume 3×3 Accumulation (64%)
Squat main
6 × 5 @ 64%working
Rest 2:00
Korte Phase I Squat: 6×5 @ 64%
Bench Press main
6 × 6 @ 64%working
Rest 2:00
Korte Phase I Bench: 6×6 @ 64%
Deadlift main
5 × 5 @ 64%working
Rest 2:30
Korte Phase I Deadlift: 5×5 @ 64%
Week 5
3
sessions
Week 5
3 sessions
Day 1 · Phase II Heavy Squat Peak (80%) + Speed Bench & Deadlift
Squat main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 80%working
Rest 3:30
Heavy Squat Peak Single @ 80%
Bench Press main
5 × 4 @ 60%working
Rest 1:30
Speed Bench: 5×4 @ 60%
Deadlift main
3 × 3 @ 60%working
Rest 2:00
Speed Deadlift: 3×3 @ 60%
Day 2 · Phase II Heavy Bench Peak (80%) + Speed Squat & Deadlift
Squat main
3 × 3 @ 60%working
Rest 2:00
Speed Squat: 3×3 @ 60%
Bench Press main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 80%working
Rest 3:00
Heavy Bench Peak Single @ 80%
Deadlift main
3 × 3 @ 60%working
Rest 2:00
Speed Deadlift: 3×3 @ 60%
Day 3 · Phase II Heavy Deadlift Peak (80%) + Speed Squat & Bench
Squat main
3 × 3 @ 60%working
Rest 2:00
Speed Squat: 3×3 @ 60%
Bench Press main
5 × 4 @ 60%working
Rest 1:30
Speed Bench: 5×4 @ 60%
Deadlift main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 80%working
Rest 3:30
Heavy Deadlift Peak Single @ 80%
Week 6
3
sessions
Week 6
3 sessions
Day 1 · Phase II Heavy Squat Peak (85%) + Speed Bench & Deadlift
Squat main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 85%working
Rest 3:30
Heavy Squat Peak Single @ 85%
Bench Press main
5 × 4 @ 60%working
Rest 1:30
Speed Bench: 5×4 @ 60%
Deadlift main
3 × 3 @ 60%working
Rest 2:00
Speed Deadlift: 3×3 @ 60%
Day 2 · Phase II Heavy Bench Peak (85%) + Speed Squat & Deadlift
Squat main
3 × 3 @ 60%working
Rest 2:00
Speed Squat: 3×3 @ 60%
Bench Press main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 85%working
Rest 3:00
Heavy Bench Peak Single @ 85%
Deadlift main
3 × 3 @ 60%working
Rest 2:00
Speed Deadlift: 3×3 @ 60%
Day 3 · Phase II Heavy Deadlift Peak (85%) + Speed Squat & Bench
Squat main
3 × 3 @ 60%working
Rest 2:00
Speed Squat: 3×3 @ 60%
Bench Press main
5 × 4 @ 60%working
Rest 1:30
Speed Bench: 5×4 @ 60%
Deadlift main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 85%working
Rest 3:30
Heavy Deadlift Peak Single @ 85%
Week 7
3
sessions
Week 7
3 sessions
Day 1 · Phase II Heavy Squat Peak (90%) + Speed Bench & Deadlift
Squat main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 90%working
Rest 3:30
Heavy Squat Peak Single @ 90%
Bench Press main
5 × 4 @ 60%working
Rest 1:30
Speed Bench: 5×4 @ 60%
Deadlift main
3 × 3 @ 60%working
Rest 2:00
Speed Deadlift: 3×3 @ 60%
Day 2 · Phase II Heavy Bench Peak (90%) + Speed Squat & Deadlift
Squat main
3 × 3 @ 60%working
Rest 2:00
Speed Squat: 3×3 @ 60%
Bench Press main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 90%working
Rest 3:00
Heavy Bench Peak Single @ 90%
Deadlift main
3 × 3 @ 60%working
Rest 2:00
Speed Deadlift: 3×3 @ 60%
Day 3 · Phase II Heavy Deadlift Peak (90%) + Speed Squat & Bench
Squat main
3 × 3 @ 60%working
Rest 2:00
Speed Squat: 3×3 @ 60%
Bench Press main
5 × 4 @ 60%working
Rest 1:30
Speed Bench: 5×4 @ 60%
Deadlift main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 90%working
Rest 3:30
Heavy Deadlift Peak Single @ 90%
Week 8
3
sessions
Week 8
3 sessions
Day 1 · Phase II Heavy Squat Peak (95%) + Speed Bench & Deadlift
Squat main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 95%working
Rest 3:30
Heavy Squat Peak Single @ 95%
Bench Press main
5 × 4 @ 60%working
Rest 1:30
Speed Bench: 5×4 @ 60%
Deadlift main
3 × 3 @ 60%working
Rest 2:00
Speed Deadlift: 3×3 @ 60%
Day 2 · Phase II Heavy Bench Peak (95%) + Speed Squat & Deadlift
Squat main
3 × 3 @ 60%working
Rest 2:00
Speed Squat: 3×3 @ 60%
Bench Press main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 95%working
Rest 3:00
Heavy Bench Peak Single @ 95%
Deadlift main
3 × 3 @ 60%working
Rest 2:00
Speed Deadlift: 3×3 @ 60%
Day 3 · Phase II Heavy Deadlift Peak (95%) + Speed Squat & Bench
Squat main
3 × 3 @ 60%working
Rest 2:00
Speed Squat: 3×3 @ 60%
Bench Press main
5 × 4 @ 60%working
Rest 1:30
Speed Bench: 5×4 @ 60%
Deadlift main
1 × 3 @ 60%working
Rest 2:00
1 × 2 @ 75%working
Rest 2:30
2 × 1 @ 95%working
Rest 3:30
Heavy Deadlift Peak Single @ 95%