Stephan Korte’s 3×3 Powerlifting Program
by Stephan Korte
Lifters keep on asking me the same question again and again: How long can I use the 3×3 training system? My answer is always the same: the 3×3 training system can be used year round. The advocates of the “assistance exercise enhanced training programs” don’t like to hear this, but it is true. 3×3 does not necessarily lack in variety as you will see in future articles, but the basics are always the same: no assistance exercises, just the core movements. This article will explain the first half of a detailed annual plan for a particular lifter with personal records of: squat 700 lbs., bench press 400 lbs. and deadlift 600 lbs.
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I used the USAPL and IPF calendar of events for this plan, but for no particular reason. Just modify the competition dates and the training cycle so that it will fit in your organization’s event schedule.
USAPL Nationals: July, 15-18th 1999; IPF World’s: November, 9-14th 1999
1. Cycle:
- Phase I – High Volume Phase: January, 25th – February 19th;
- Phase II – Competition Phase: February 22nd – March 19th
2. Cycle:
- Phase I – High Volume Phase: March 22nd – April 16th;
- Phase II – Competition Phase: April 19th – May 14th
3. Cycle:
- Phase I – High Volume Phase: May 17th-June 11th;
- Phase II – Competition Phase: June 14th-July 9th
Remember! High volume phase: No equipment (no belt, no wraps, and no straps…). Competition phase: 60% lifts with just a belt. +80% lifts with full equipment.
1. Cycle: January 25th – March 19th.
Phase I: Week 1-4 High Volume Phase – current maximum:
Squat – 700 lbs., bench – 400 lbs., deadlift – 600 lbs.
Projected maximum:
Squat -725 lbs., bench -410 lbs., deadlift – 615 lbs.
Week 1 -
Day 1: squat – 5-8 sets of 5 reps with 58% of 725 lbs. = 430 lbs.; bench – 6-8 sets of 6 reps with 58% of 410 lbs. = 235 lbs.; deadlift- 5-8 sets of 5 reps with 58% of 615 lbs. = 355 lbs.
Day 2: squat – 5-8 sets of 5 reps with 58% of 725 lbs. = 430 lbs., bench – 6-8 sets of 6 reps with 58% of 410 lbs. = 235 lbs., deadlift -5- 8 sets of5 reps with 58%of 615 lbs. — 355 lbs.
Day 3: squat – 5-8 sets of 5 reps with 58% of 725 lbs. = 430 lbs., bench – 6-8 sets of 6 reps with 58% of 410 lbs. = 235 lbs., deadlift – 5- 8 sets of 5 reps with 58% of 615 lbs. — 355 lbs.
Week 2-
Day 1: squat- 5-8 sets of 5 reps with 60% of 725 lbs. = 435 lbs., bench – 6-8 sets of 6 reps with 60% of 410 lbs. = 245 lbs., deadlift – 5-8 sets of 5 reps with 60% of 615 lbs. = 370 lbs.
Day 2: squat – 5-8 sets of 5 reps with 60% of 725 lbs. = 435 lbs., bench – 6-8 sets of 6 reps with 60% of 410 lbs. = 245 lbs., deadlift – 5- 8 sets of5reps with 60% of 615 lbs. — 370 lbs.
Day 3: squat – 5-8 sets of 5 reps with 60% of 725 lbs. = 435 lbs., bench – 6-8 sets of 6 reps with 60% of 410 lbs. = 245 lbs., deadlift – 5- 8 sets of 5 reps with 60% of 615 lbs. — 370 lbs.
Week 3-
Day 1: squat – 5-8 sets of 5 reps with 62% of 725 lbs. = 450 lbs., bench – 6-8 sets of 6 reps with 62% of 410 lbs. 255 lbs., deadlift – 5-8 sets of 5 reps with 62% of 615 lbs.; = 380 lbs.
Day 2: squat – 5-8 sets of 5 reps with 62% of 725 lbs. = 450 lbs., bench – 6-8 sets of 6 reps with 62% of 410 lbs. = 255 lbs., deadlift – 5- 8 sets of 5 reps with 62% of 615 lbs. = 380 lbs.
Day 3: squat – 5-8 sets of 5 reps with 62% of 725 lbs. 450 lbs., bench – 6-8 sets of 6 reps with 62% of 410 lbs. = 255 lbs., deadlift – 5-8setsof5repswith62%of615 lbs. = 380 lbs.
Week 4-
Day 1: squat – 5-8 sets of 5 reps with 64% of 725 lbs. 465 lbs., bench – 6-8 sets of 6 reps with 64% of 410 lbs.; = 265 lbs., deadlift – 5-8 sets of 5 reps with 64% of 615 lbs. 395 lbs.
Day 2: squat – 5-8 sets of 5 reps with 64% of 725 lbs. = 465 lbs., bench – 6-8 sets of 6 reps with 64% of 410 lbs. = 265 lbs., deadlift – 5- 8 sets of 5 reps with 64% of 615 lbs. = 395 lbs.
Day 3: squat – 5-8 sets of 5 reps with 64% of 725 lbs. = 465 lbs., bench – 6-8 sets of 6 reps with 64% of 410 lbs. = 265 lbs., deadlift – 5- 8 sets of 5 reps with 64% of 615 lbs. = 395 lbs.
Phase II: Week 5-8 Competition Phase
Week 1 -
Day 1: squat -3 sets of 3 reps with 60% of 725 lbs. 435 lbs., bench – 5 sets of 4 reps with 60% of 410 lbs. = 245 lbs., deadlift – 1-2 sets of 1 rep with 80% of 615 lbs. = 495 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 725 lbs. = 435 lbs., bench – 1-2 sets of 1 rep with 80% of 410 lbs. = 330 lbs., deadlift – 3 sets of 3 reps with 60% of 615 lbs. =370 lbs.
Day 3: squat- 2 sets of 1 rep with 80% of 725 lbs. = 580 lbs., bench -5 sets of 4 reps with 60% of 410 lbs. = 245 lbs., deadlift- 3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.
Week 2 -
Day 1: squat -3 sets of 3 reps with 60% of 725 lbs. = 435 lbs., bench – 5 sets of 4 reps with 60% of 410 lbs. = 245 lbs., deadlift – 1-2 sets of 1 rep with 85% of 615 lbs. = 525 lbs.
Day 2:squat-3 sets of 3 reps with 60% of 725 lbs. = 435 lbs., bench- 2 sets of 1 rep with 85% of 410 lbs. = 350 lbs., deadlift -3setsof3repswith 60%of 615 lbs. = 370 lbs.
Day 3: squat – 1-2 sets of 1 rep with 85% of 725 lbs. = 615 lbs., bench – 5 sets of 4 reps with 60% of 410 lbs. = 245 lbs., deadlift – 3 sets of 3 reps with 60% of 615 lbs. — 370 lbs.
Week 3 -
Day 1: squat -3 sets of 3 reps with 60% of 725 lbs. = 435 lbs., bench – 5 sets of 4 reps with 60% of 410 lbs. = 245 lbs., deadlift – 1 set of 1 rep with 90% of 615 lbs. = 555 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 725 lbs. = 435 lbs., bench – 1 set of 1 rep with 90% of 410 lbs. = 370 lbs., deadlift -3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.
Day 3: squat- 1 set of 1 rep with 90% of 725 lbs. = 650 lbs., bench -5 sets of4reps with 60% of 410 lbs. = 245 lbs., deadlift -3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.
Week 4 -
Day 1: squat – 3 sets of 3 reps with 60% of 725 lbs. = 435 lbs., bench – 5 sets of 4 reps with 60% of 410 lbs. = 245 lbs., deadlift – 1 set of 1 rep with 95% of 615 lbs. = 585 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 725 lbs. = 435 lbs., bench- 1 set of 1 rep with 95% of
410 lbs. = 390 lbs., deadlift -3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.
Day 3: squat-1 set of 1 rep with 95% of 725 lbs. = 690 lbs., bench -5 sets of 4reps with 60%of 410 lbs. = 245 lbs., deadlift -3 sets of 3 reps with 60% of 615 lbs. — 370 lbs.
By now you have reached: squat 690 lbs., bench 390 lbs. and dead-lift 585 lbs. That makes up to a total of 1665 lbs. – just 35 lbs. less than your personal best of 1700 lbs. (700/400/600). You have done this in the gym, not in a competi-tion. It is your choice if you want to max out in the gym now, but I would not recommend it. If you could hit the 95% lifts easily, you should be confident enough to calculate the projected maximum as usual for the next eight-week cycle.
2. Cycle: March 22nd – May 14th. Phase I: Week 1-4 High Vol-ume Phase.
Current maximums: squat – 725 lbs., bench – 410 lbs., deadlift – 615 lbs.
Projected maxi-mums: squat -750 lbs., bench -420 lbs., deadlift – 630 lbs.
Week 1-
Day 1: squat – 5-8 sets of 5 reps with 58% of 750 lbs. = 435 lbs., bench – 6-8 sets of 6 reps with 58% of 420 lbs. = 245 lbs., deadlift – 5-8 sets of 5 reps with 58% of 630 lbs. = 365 lbs.
Day 2: squat – 5-8 sets of 5 reps with 58% of 750 lbs. = 435 lbs., bench – 6-8 sets of 6 reps with 58% of 420 lbs. = 245 lbs., deadlift – 5- 8 sets of 5 reps with 58% of 630 lbs. = 365 lbs.
Day 3: squat – 5-8 sets of 5 reps with 58% of 750 lbs. = 435 lbs., bench – 6-8 sets of 6 reps with 58% of 420 lbs. = 245 lbs., deadlift – 5- 8 sets of 5 reps with 58% of 630 lbs. = 365 lbs.
Week 2-
Day 1: squat – 5-8 sets of 5 reps with 60% of 750 lbs. = 450 lbs., bench – 6-8 sets of 6 reps with 60% of 420 lbs. — 255 lbs., deadlift – 5-8 sets of 5 reps with 60% of 630 lbs. 375 lbs.
Day 2: squat – 5-8 sets of 5 reps with 60% of 750 lbs. — 450 lbs., bench – 6-8 sets of 6 reps with 60% of 420 lbs. = 255 lbs., deadlift – 5- 8 sets of 5 reps with 60% of 630 lbs. — 375 lbs.
Day 3: squat – 5-8 sets of 5 reps with 60% of 750 lbs. = 450 lbs., bench – 6-8 sets of 6 reps with 60% of 420 lbs. = 255 lbs., deadlift – 5- 8 sets of 5 reps with 60% of 630 lbs. = 375 lbs.
Week 3-
Day 1: squat – 5-8 sets of 5 reps with 62% of 750 lbs. = 465 lbs., bench – 6-8 sets of 6 reps with 62% of 420 lbs. = 260 lbs., deadlift – 5-8 sets of 5 reps with 62% of 630 lbs. = 390 lbs.
Day 2: squat – 5-8 sets of 5 reps with 62% of 750 lbs. = 465 lbs., bench – 6-8 sets of 6 reps with 62% of 420 lbs. = 260 lbs., deadlift -5- 8 sets of 5 reps with 62% of 630 lbs. = 390 lbs.
Day 3: squat – 5-8 sets of 5 reps with 62% of 750 lbs. = 465 lbs., bench – 6-8 sets of 6 reps with 62% of 420 lbs. = 260 lbs., deadlift – 5- 8 sets of 5 reps with 62% of 630 lbs. = 390 lbs.
Week 4-
Day 1: squat – 5-8 sets of 5 reps with 64% of 750 lbs. = 480 lbs., bench – 6-8 sets of 6 reps with 64% of 420 lbs. = 270 lbs., deadlift – 5-8 sets of 5 reps with 64% of 630 lbs. = 405 lbs.
Day 2: squat – 5-8 sets of 5 reps with 64% of 750 lbs. = 480 lbs., bench – 6-8 sets of 6 reps with 64% of 420 lbs. = 270 lbs., deadlift – 5- 8 sets of 5 reps with 64% of 630 lbs. = 405 lbs.
Day 3: squat – 5-8 sets of 5 reps with 64% of 750 lbs. = 480 lbs., bench – 6-8 sets of 6 reps with 64% of 420 lbs. = 270 lbs., deadlift – 5- 8 sets of 5 reps with 64% of 630 lbs. = 405 lbs.
Phase II: Week 5-8 Competition Phase
Week 1 -
Day 1: squat -3 set of 3 reps with 60% of 750 lbs. 450 lbs., bench – 5 sets of 4 reps with 60% of 420 lbs. = 255 lbs. deadlift – 1-2 sets of 1 rep with 80~ of 630 lbs. = 505 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 750 lbs. = 450 lbs. bench – 1-2 sets of 1 rep with 80’ of 420 lbs. = 335 lbs., deadlift -sets of 3 reps with 60% of 630 lbs. = 380 lbs.
Day 3: squat – 1-2 sets of 1 re with 80% of 750 lbs. = 600 lbs. bench – 5 sets of 4 reps with 60 of 420 lbs. = 255 lbs., deadlift -sets of 3 reps with 60% of 630 lbs. = 380 lbs.
Week 2-
Day 1: squat -3 se of 3 reps with 60% of 750 lbs. 450 lbs., bench – 5 sets of 4 reps with 60% of 420 lbs. = 255 lbs. deadlift – 1-2 sets of 1 rep with 85 of 630 lbs. = 535 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 750 lbs. = 450 lbs. bench – 1-2 sets of 1 rep with 85
of 420 lbs. = 355 lbs., deadlift -sets of 3 reps with 60% of 630 lbs. — 380 lbs.
Day 3: squat – 1-2 sets of 1 n with 85% of 750 lbs. = 640 lbs. bench – 5 sets of 4 reps with 6C of 420 lbs. = 255 lbs., deadlift -sets of 3 reps with 60% of 630 ft = 380 lbs.
Week 3-
Day 1: squat- 3 sets of 3 reps with 60% of 750 lbs. = 450 lbs., bench-S sets of 4 reps with 60% of 420 lbs. = 255 lbs., deadlift – 1 set of 1 rep with 90% of 630 lbs. =570 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 750 lbs. = 450 lbs., bench- 1 set of 1 rep with 90% of
420 lbs. = 380 lbs., deadlift – 3 sets of 3 reps with 60% of 630 lbs. = 380 lbs.
Day3: squat- 1 set of 1 rep with 90% of 750 lbs. = 675 lbs., bench – 5 sets of 4 reps with 60% of 420 lbs. = 255 lbs., deadlift – 3 sets of 3 reps with 60%of 630 lbs. =380 lbs.
Week 4-
Day 1: squat -3 sets of 3 reps with 60% of 750 lbs. 450 lbs., bench-5 sets of 4 reps with 60% of 420 lbs. = 255 lbs., deadlift – 1 set of 1 rep with 95% of 630 lbs. = 600 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 750 lbs. = 450 lbs., bench -1 set of 1 rep with 95% of 420 lbs. = 400 lbs., deadlift – 3 sets of 3 reps with 60% of 630 lbs. = 380 lbs.
Day3: squat-l set of l rep with 95% of 750 lbs. = 715 lbs., bench -5 sets of 4 reps with 60%of 420
lbs. = 255 lbs., deadlift -3 sets of 3 reps with 60% of 630 lbs. = 380 lbs.
Your training lifts after the completion of the 2nd cycle are as follows: squat 715 lbs., bench 400 lbs. and deadlift 600 lbs. Altogether a total of 1715 lbs. That is 15 lbs. more than your personal best of 1700 lbs. (700/400/600). Again: you have done this in the gym, not in a competition. If you could hit the 95% lifts easily, you should be even more confident, enough to calcu-late the projected maximums for the last eight week cycle to get ready for your competition.
3. Cycle: May 17th – July 9th. Phase I: Week 1-4 High Volume Phase.
Current maximums: squat -750 lbs., bench – 420 lbs., deadlift -630 lbs.
Projected maximums: squat – 775 lbs., bench – 430 lbs., deadlift – 645 lbs.
Week 1-
Day 1: squat – 5-8 sets of 5 reps with 58% of 775 lbs. = 450 lbs., bench – 6-8 sets of 6 reps with 58% of 430 lbs. = 250 lbs., deadlift – 5-8 sets of 5 reps with 58% of 645 lbs. = 375 lbs.
Day 2: squat – 5-8 sets of 5 reps with 58% of 775 lbs. = 450 lbs., bench – 6-8 sets of 6 reps with 58% of 430 lbs. = 250 lbs., deadlift -5- 8 sets of 5 reps with 58% of 645 lbs. = 375 lbs.
Day 3: squat – 5-8 sets of 5 reps with 58% of 775 lbs. = 450 lbs., bench – 6-8 sets of 6 reps with 58% of 430 lbs. = 250 lbs., deadlift -5- 8 sets of 5 reps with 58% of 645 lbs. — 375 lbs.
Week 2-
Day 1: squat – 5-8 sets of 5 reps with 60% of 775 lbs. = 465 lbs., bench – 6-8 sets of 6 reps with 60% of 430 lbs. = 260 lbs., deadlift – 5-8 sets of 5 reps with 60% of 645 lbs. = 385 lbs.
Day 2: squat – 5-8 sets of 5 reps with 60% of 775 lbs. = 465 lbs., bench – 6-8 sets of 6 reps with 60% of 430 lbs. = 260 lbs., deadlift – 5- 8 sets of 5 reps with 60% of 645 lbs. — 385 lbs.
Day 3: squat – 5-8 sets of 5 reps with 60% of 775 lbs. = 465 lbs., bench – 6-8 sets of 6 reps with 60% of 430 lbs. = 260 lbs., deadlift -5- 8 sets of 5 reps with 60% of 645 lbs. — 385 lbs.
Week 3-
Day 1: squat – 5-8 sets of 5 reps with 62% of 775 lbs. = 480 lbs., bench – 6-8 sets of 6 reps with 62% of 430 lbs. = 265 lbs., deadlift – 5-8 sets of 5 reps with 62% of 645 lbs. — 400 lbs.
Day 2: squat – 5-8 sets of 5 reps with 62% of 775 lbs. = 480 lbs., bench – 6-8 sets of 6 reps with 62% of 430 lbs. = 265 lbs., deadlift – 5- 8 sets of 5 reps with 62% of 645 lbs. — 400 lbs.
Day 3: squat – 5-8 sets of 5 reps with 62% of 775 lbs. = 480 lbs., bench – 6-8 sets of 6 reps with 62% of 430 lbs. = 265 lbs., deadlift -5- 8 sets of 5 reps with 62% of 645 lbs. — 400 lbs.
Week 4-
Day 1: squat – 5-8 sets of 5 reps with 64% of 775 lbs. = 495 lbs., bench – 6-8 sets of 6 reps with 64% of 430 lbs. = 275 lbs., deadlift -5-8 sets of 5 reps with 64% of 645 lbs. = 415 lbs.
Day 2: squat – 5-8 sets of 5 reps with 64% of 775 lbs. = 495 lbs., bench – 6-8 sets of 6 reps with 64% of 430 lbs. = 275 lbs., deadlift – 5- 8 sets of 5 reps with 64% of 645 lbs. = 415 lbs.
Day 3: squat – 5-8 sets of 5 reps with 64% of 775 lbs. — 495 lbs., bench – 6-8 sets of 6 reps with 64% of 430 lbs. = 275 lbs., deadlift – 5-8 sets of 5 reps with 64% of 645 lbs. = 415 lbs.
Phase II: Week 5-8 Competition Phase
Week 1-
Day 1: squat -3 sets of 3 reps with 60% of 775 lbs. = 465 lbs., bench – 5 sets of 4 reps with 60% of 430 lbs. = 260 lbs., deadlift – 1-2 sets of 1 rep with 80% of 645 lbs. = 515 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 775 lbs. = 465 lbs., bench – 1-2 sets of 1 rep with 80% of 430 lbs. = 345 lbs., deadlift – 3 sets of 3 reps with 60% of 645 lbs. = 385 lbs.
Day 3: squat – 1-2 sets of 1 rep with 80% of 775 lbs. = 620 lbs., bench- 5 sets of 4reps with 60% of 430 lbs. = 260 lbs., deadlift – 3 sets of 3 reps with 60% of 645 lbs. = 385 lbs.
Week 2-
Day 1: squat -3 sets of 3 reps with 60% of 775 lbs. = 465 lbs., bench – 5 sets of 4 reps with 60% of 430 lbs. 260 lbs., deadlift – 1-2 sets of 1 rep with 85% of 645 lbs. = 550 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 775 lbs. — 465 lbs., bench – 1-2 sets of 1 rep with 85% of 430 lbs. = 365 lbs., deadlift – 3 sets of 3 reps with 60% of 645 lbs. = 385 lbs.
Day 3: squat – 1-2 sets of 1 rep with 85% of 775 lbs. = 660 lbs., bench – 5 sets of 4 reps with 60% of 430 lbs. = 260 lbs., deadlift – 3 sets of 3 reps with 60% of 645 lbs. = 385 lbs.
Week 3-
Day 1: squat-3 sets of 3 reps with 60% of 775 lbs. = 465 lbs., bench- 5 sets of 4 reps with 60% of 430 lbs. = 260 lbs., deadlift – 1 set of 1 rep with 90% of 645 lbs. = 580 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 775 lbs. = 465 lbs., bench-1 set of 1 rep with 90% of 430 lbs. = 390 lbs., deadlift – 3 sets of 3 reps with 60% of 645 lbs. = 385 lbs.
Day3: squat-l set of l rep with 90% of 775 lbs. = 695 lbs., bench – 5 sets of 4 reps with 60% of 430 lbs. = 260 lbs., deadlift – 3 sets of S reps with 60% of 645 lbs. = 385 lbs.
Week 4-
Day 1: squat -3 sets of 3 reps with 60% of 775 lbs. =4651bs., bench- 5 sets of 4 reps with 60% of 430 lbs. —260 lbs., deadlift – 1 set of 1 rep with 95% of 645 lbs. = 615 lbs.
Day 2: squat – 3 sets of 3 reps with 60% of 775 lbs. = 465 lbs., bench – 1 set of 1 rep with 95% of
430 lbs. = 410 lbs., deadlift -3 sets of 3 reps with 60% of 645 lbs. = 385 lbs.
Day 3: squat – 1 set of 1 rep with 95% of 775 lbs. = 735 lbs., bench – 5 sets of 4 reps with 60% of 430 lbs. = 260 lbs., deadlift – 3 sets of 3 reps with 60% of 645 lbs. = 385 lbs.
Last week before the competition:
Monday – squat – 3 sets of 3 reps with 60% of 775 lbs. = 465 lbs., bench – 4 sets of 4 reps with 60% of 430 lbs. = 260 lbs., deadlift – 3 sets of 3 reps with 60% of 645 lbs. = 385 lbs.
Wednesday – squat -3 sets of 3 reps with 50% of 775 lbs. = 385 lbs., bench – 3 sets of 3 reps with 50% of 430 lbs. = 215 lbs., deadlift – 3 sets of 3 reps with 50% of 645 lbs. = 320 lbs.
Competition -
Squat: 1st – 700 lbs., 2nd – 740 lbs., and-3rd – 775lbs.
Bench: 1st – 385 lbs., 2nd – 410 lbs., and-3rd – 430lbs.
Deadlift: 1st – 580 lbs., 2nd -615 lbs., and 3rd -645 lbs.
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{{{—}}} Steve Shaw
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