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Korte 3x3 Raw
by Thomas M.
44 athletes joined
Program Description
Korte 3x3 Raw edition 4 week base 5 week peak 1 week max out attempt aim for 105% Importamt. Do som rear delt workout example facepulls, rear delt flyes
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
120 minutes
Created
Jan 10, 2024 09:51
Last Edited
Jun 14, 2024 01:52
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Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
8 Sets
5 Reps
73%
2
Bench Press (Barbell)
8 Sets
6 Reps
73%
3
Deadlift (Barbell)
8 Sets
5 Reps
63%
Day 2
1
Squat (Barbell)
8 Sets
5 Reps
73%
2
Bench Press (Barbell)
8 Sets
6 Reps
73%
3
Deadlift (Barbell)
8 Sets
5 Reps
63%
Day 3
1
Squat (Barbell)
8 Sets
5 Reps
73%
2
Bench Press (Barbell)
8 Sets
6 Reps
73%
3
Deadlift (Barbell)
8 Sets
5 Reps
63%
Day 1
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
6 Reps
75%
3
Deadlift (Barbell)
8 Sets
5 Reps
65%
Day 2
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
6 Reps
75%
3
Deadlift (Barbell)
8 Sets
5 Reps
65%
Day 3
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
6 Reps
75%
3
Deadlift (Barbell)
8 Sets
5 Reps
65%
Day 1
1
Squat (Barbell)
8 Sets
5 Reps
77%
2
Bench Press (Barbell)
8 Sets
6 Reps
77%
3
Deadlift (Barbell)
8 Sets
5 Reps
67%
Day 2
1
Squat (Barbell)
8 Sets
5 Reps
77%
2
Bench Press (Barbell)
8 Sets
6 Reps
77%
3
Deadlift (Barbell)
8 Sets
5 Reps
67%
Day 3
1
Squat (Barbell)
8 Sets
5 Reps
77%
2
Bench Press (Barbell)
8 Sets
6 Reps
77%
3
Deadlift (Barbell)
8 Sets
5 Reps
67%
Day 1
1
Squat (Barbell)
8 Sets
5 Reps
79%
2
Bench Press (Barbell)
8 Sets
6 Reps
79%
3
Deadlift (Barbell)
8 Sets
5 Reps
69%
Day 2
1
Squat (Barbell)
8 Sets
5 Reps
79%
2
Bench Press (Barbell)
8 Sets
6 Reps
79%
3
Deadlift (Barbell)
8 Sets
5 Reps
69%
Day 3
1
Squat (Barbell)
8 Sets
5 Reps
79%
2
Bench Press (Barbell)
8 Sets
6 Reps
79%
3
Deadlift (Barbell)
8 Sets
5 Reps
69%
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
2 Sets
1 Reps
80%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 3
1
Squat (Barbell)
2 Sets
1 Reps
80%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
2 Sets
1 Reps
80%
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
2 Sets
1 Reps
85%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 3
1
Squat (Barbell)
2 Sets
1 Reps
85%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
2 Sets
1 Reps
85%
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
2 Sets
1 Reps
90%
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
2 Sets
1 Reps
90%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 3
1
Squat (Barbell)
2 Sets
1 Reps
90%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
2 Sets
1 Reps
95%
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
2 Sets
1 Reps
95%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 3
1
Squat (Barbell)
2 Sets
1 Reps
95%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
2 Sets
1 Reps
100%
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Barbell)
2 Sets
1 Reps
100%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 3
1
Squat (Barbell)
2 Sets
1 Reps
100%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Reps
@10