Korte 3x3 7 Weeks

by João Vanderlei

Program Description

Get stronger and more technically proficient in the big three.

Program Overview

Level
Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
90 minutes
Created
Jun 24, 2025 09:53
Last Edited
Jun 27, 2025 04:58

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

1

Squat (Barbell)

5

5 reps

75%

2

Bench Press (Barbell)

6

6 reps

75%

3

Deadlift (Barbell)

5

5 reps

70%

4

Face Pull

3

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

5

5 reps

77%

2

Bench Press (Barbell)

6

6 reps

77%

3

Deadlift (Barbell)

5

5 reps

72%

4

Face Pull

3

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

5

5 reps

79%

2

Bench Press (Barbell)

6

6 reps

79%

3

Deadlift (Barbell)

5

5 reps

74%

4

Face Pull

3

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

3

3 reps

75%

2

Bench Press (Barbell)

5

4 reps

75%

3

Deadlift (Barbell)

2

1 reps

85%

4

Face Pull

3

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

3

3 reps

75%

2

Bench Press (Barbell)

5

4 reps

75%

3

Deadlift (Barbell)

2

1 reps

90%

4

Face Pull

3

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

3

3 reps

75%

2

Bench Press (Barbell)

5

4 reps

75%

3

Deadlift (Barbell)

2

1 reps

95%

4

Face Pull

2

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

3

3 reps

75%

2

Bench Press (Barbell)

4

4 reps

75%

3

Deadlift (Barbell)

3

3 reps

70%

4

Face Pull

1

AMRAP

RPE 7.5

Day 2

1

Squat (Barbell)

5

5 reps

75%

2

Bench Press (Barbell)

6

6 reps

75%

3

Deadlift (Barbell)

5

5 reps

70%

4

Face Pull

3

AMRAP

RPE 10

Day 2

1

Squat (Barbell)

5

5 reps

77%

2

Bench Press (Barbell)

6

6 reps

77%

3

Deadlift (Barbell)

5

5 reps

72%

4

Face Pull

3

AMRAP

RPE 10

Day 2

1

Squat (Barbell)

5

5 reps

79%

2

Bench Press (Barbell)

6

6 reps

79%

3

Deadlift (Barbell)

5

5 reps

74%

4

Face Pull

3

AMRAP

RPE 10

Day 2

1

Squat (Barbell)

3

3 reps

75%

2

Bench Press (Barbell)

2

1 reps

85%

3

Deadlift (Barbell)

3

3 reps

70%

4

Face Pull

3

AMRAP

RPE 10

Day 2

1

Squat (Barbell)

3

3 reps

75%

2

Bench Press (Barbell)

2

1 reps

90%

3

Deadlift (Barbell)

3

3 reps

70%

4

Face Pull

3

AMRAP

RPE 10

Day 2

1

Squat (Barbell)

3

3 reps

75%

2

Bench Press (Barbell)

2

1 reps

95%

3

Deadlift (Barbell)

3

3 reps

70%

4

Face Pull

2

AMRAP

RPE 10

Day 2

1

Squat (Barbell)

3

3 reps

65%

2

Bench Press (Barbell)

4

4 reps

65%

3

Deadlift (Barbell)

3

3 reps

60%

Day 3

1

Squat (Barbell)

5

5 reps

75%

2

Bench Press (Barbell)

6

6 reps

75%

3

Deadlift (Barbell)

5

5 reps

70%

4

Face Pull

3

AMRAP

RPE 10

Day 3

1

Squat (Barbell)

5

5 reps

77%

2

Bench Press (Barbell)

6

6 reps

77%

3

Deadlift (Barbell)

5

5 reps

72%

4

Face Pull

3

AMRAP

RPE 10

Day 3

1

Squat (Barbell)

5

5 reps

79%

2

Bench Press (Barbell)

6

6 reps

79%

3

Deadlift (Barbell)

5

5 reps

74%

4

Face Pull

3

AMRAP

RPE 10

Day 3

1

Squat (Barbell)

2

1 reps

85%

2

Bench Press (Barbell)

5

4 reps

75%

3

Deadlift (Barbell)

3

3 reps

70%

4

Face Pull

3

AMRAP

RPE 10

Day 3

1

Squat (Barbell)

2

1 reps

90%

2

Bench Press (Barbell)

5

4 reps

75%

3

Deadlift (Barbell)

3

3 reps

70%

4

Face Pull

3

AMRAP

RPE 10

Day 3

1

Squat (Barbell)

2

1 reps

95%

2

Bench Press (Barbell)

5

4 reps

75%

3

Deadlift (Barbell)

3

3 reps

70%

4

Face Pull

2

AMRAP

RPE 10

Day 2

1

Squat (Barbell)

5 Sets

5 Reps

75%

2

Bench Press (Barbell)

6 Sets

6 Reps

75%

3

Deadlift (Barbell)

5 Sets

5 Reps

70%

4

Face Pull

3 Sets

AMRAP

@10

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

75%

2

Bench Press (Barbell)

6 Sets

6 Reps

75%

3

Deadlift (Barbell)

5 Sets

5 Reps

70%

4

Face Pull

3 Sets

AMRAP

@10

Day 3

1

Squat (Barbell)

5 Sets

5 Reps

75%

2

Bench Press (Barbell)

6 Sets

6 Reps

75%

3

Deadlift (Barbell)

5 Sets

5 Reps

70%

4

Face Pull

3 Sets

AMRAP

@10