Skip to content
StrengthPrograms
Sign in Start free
All programs
Intermediate Free to follow

The program

Korte 3×3

Stephan Korte’s minimalist German 3-day powerlifting system training Squat, Bench Press, and Deadlift every session—4 weeks of high-volume 58%–64% accumulation followed by 4 weeks of 80%–95% peaking.

Pick your 3 training days Mon · Wed · Fri
Start this program Get the free spreadsheet
Schedule
3 days/wk
Length
8 weeks
Main lifts
3

What you’ll train

The main movements in this program.

Review exercise technique

Before 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 tools

Spreadsheet & Calculator

Download the Korte 3×3 (8-Week High-Frequency Powerlifting) spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards
Percentages are calculated directly from your 1RM.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1 — Phase I High-Volume 3×3 Accumulation (58%)Squat6558%——Korte Phase I Squat: 6×5 @ 58%
Day 1 — Phase I High-Volume 3×3 Accumulation (58%)Bench Press6658%——Korte Phase I Bench: 6×6 @ 58%
Day 1 — Phase I High-Volume 3×3 Accumulation (58%)Deadlift5558%——Korte Phase I Deadlift: 5×5 @ 58%
Day 2 — Phase I High-Volume 3×3 Accumulation (58%)Squat6558%——Korte Phase I Squat: 6×5 @ 58%
Day 2 — Phase I High-Volume 3×3 Accumulation (58%)Bench Press6658%——Korte Phase I Bench: 6×6 @ 58%
Day 2 — Phase I High-Volume 3×3 Accumulation (58%)Deadlift5558%——Korte Phase I Deadlift: 5×5 @ 58%
Day 3 — Phase I High-Volume 3×3 Accumulation (58%)Squat6558%——Korte Phase I Squat: 6×5 @ 58%
Day 3 — Phase I High-Volume 3×3 Accumulation (58%)Bench Press6658%——Korte Phase I Bench: 6×6 @ 58%
Day 3 — Phase I High-Volume 3×3 Accumulation (58%)Deadlift5558%——Korte Phase I Deadlift: 5×5 @ 58%
Prefer to track without spreadsheets?

Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

Track this program free

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

How progression works

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

Day 1 · Phase I High-Volume 3×3 Accumulation (58%)

Squat main

  • 6 × 5 @ 58% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 58%

Bench Press main

  • 6 × 6 @ 58% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 58%

Deadlift main

  • 5 × 5 @ 58% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 58%

Bench Press main

  • 6 × 6 @ 58% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 58%

Deadlift main

  • 5 × 5 @ 58% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 58%

Bench Press main

  • 6 × 6 @ 58% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 58%

Deadlift main

  • 5 × 5 @ 58% (start light, add 5 lb/session)working

    Rest 2:30

    Korte Phase I Deadlift: 5×5 @ 58%

Week 2

3 sessions

Day 1 · Phase I High-Volume 3×3 Accumulation (60%)

Squat main

  • 6 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 60%

Bench Press main

  • 6 × 6 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 60%

Deadlift main

  • 5 × 5 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 60%

Bench Press main

  • 6 × 6 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 60%

Deadlift main

  • 5 × 5 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 60%

Bench Press main

  • 6 × 6 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 60%

Deadlift main

  • 5 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 2:30

    Korte Phase I Deadlift: 5×5 @ 60%

Week 3

3 sessions

Day 1 · Phase I High-Volume 3×3 Accumulation (62%)

Squat main

  • 6 × 5 @ 62% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 62%

Bench Press main

  • 6 × 6 @ 62% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 62%

Deadlift main

  • 5 × 5 @ 62% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 62%

Bench Press main

  • 6 × 6 @ 62% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 62%

Deadlift main

  • 5 × 5 @ 62% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 62%

Bench Press main

  • 6 × 6 @ 62% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 62%

Deadlift main

  • 5 × 5 @ 62% (start light, add 5 lb/session)working

    Rest 2:30

    Korte Phase I Deadlift: 5×5 @ 62%

Week 4

3 sessions

Day 1 · Phase I High-Volume 3×3 Accumulation (64%)

Squat main

  • 6 × 5 @ 64% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 64%

Bench Press main

  • 6 × 6 @ 64% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 64%

Deadlift main

  • 5 × 5 @ 64% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 64%

Bench Press main

  • 6 × 6 @ 64% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 64%

Deadlift main

  • 5 × 5 @ 64% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Squat: 6×5 @ 64%

Bench Press main

  • 6 × 6 @ 64% (start light, add 5 lb/session)working

    Rest 2:00

    Korte Phase I Bench: 6×6 @ 64%

Deadlift main

  • 5 × 5 @ 64% (start light, add 5 lb/session)working

    Rest 2:30

    Korte Phase I Deadlift: 5×5 @ 64%

Week 5

3 sessions

Day 1 · Phase II Heavy Squat Peak (80%) + Speed Bench & Deadlift

Squat main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 80% (start light, add 5 lb/session)working

    Rest 3:30

    Heavy Squat Peak Single @ 80%

Bench Press main

  • 5 × 4 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Speed Bench: 5×4 @ 60%

Deadlift main

  • 3 × 3 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Speed Squat: 3×3 @ 60%

Bench Press main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 80% (start light, add 5 lb/session)working

    Rest 3:00

    Heavy Bench Peak Single @ 80%

Deadlift main

  • 3 × 3 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Speed Squat: 3×3 @ 60%

Bench Press main

  • 5 × 4 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Speed Bench: 5×4 @ 60%

Deadlift main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 80% (start light, add 5 lb/session)working

    Rest 3:30

    Heavy Deadlift Peak Single @ 80%

Week 6

3 sessions

Day 1 · Phase II Heavy Squat Peak (85%) + Speed Bench & Deadlift

Squat main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 85% (start light, add 5 lb/session)working

    Rest 3:30

    Heavy Squat Peak Single @ 85%

Bench Press main

  • 5 × 4 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Speed Bench: 5×4 @ 60%

Deadlift main

  • 3 × 3 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Speed Squat: 3×3 @ 60%

Bench Press main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

    Heavy Bench Peak Single @ 85%

Deadlift main

  • 3 × 3 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Speed Squat: 3×3 @ 60%

Bench Press main

  • 5 × 4 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Speed Bench: 5×4 @ 60%

Deadlift main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 85% (start light, add 5 lb/session)working

    Rest 3:30

    Heavy Deadlift Peak Single @ 85%

Week 7

3 sessions

Day 1 · Phase II Heavy Squat Peak (90%) + Speed Bench & Deadlift

Squat main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:30

    Heavy Squat Peak Single @ 90%

Bench Press main

  • 5 × 4 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Speed Bench: 5×4 @ 60%

Deadlift main

  • 3 × 3 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Speed Squat: 3×3 @ 60%

Bench Press main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Heavy Bench Peak Single @ 90%

Deadlift main

  • 3 × 3 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Speed Squat: 3×3 @ 60%

Bench Press main

  • 5 × 4 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Speed Bench: 5×4 @ 60%

Deadlift main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:30

    Heavy Deadlift Peak Single @ 90%

Week 8

3 sessions

Day 1 · Phase II Heavy Squat Peak (95%) + Speed Bench & Deadlift

Squat main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 3:30

    Heavy Squat Peak Single @ 95%

Bench Press main

  • 5 × 4 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Speed Bench: 5×4 @ 60%

Deadlift main

  • 3 × 3 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Speed Squat: 3×3 @ 60%

Bench Press main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 3:00

    Heavy Bench Peak Single @ 95%

Deadlift main

  • 3 × 3 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working

    Rest 2:00

    Speed Squat: 3×3 @ 60%

Bench Press main

  • 5 × 4 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Speed Bench: 5×4 @ 60%

Deadlift main

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 2 × 1 @ 95% (start light, add 5 lb/session)working

    Rest 3:30

    Heavy Deadlift Peak Single @ 95%