Stephan KorteIdeal for intermediate lifters wanting strength gains through focused, minimalist training.
The Korte 3x3 Program was developed by German powerlifting coach Stephan Korte to prepare athletes for competition. His goal was to simplify training by focusing solely on the three main lifts—squat, bench press, and deadlift—performed multiple times per week. The program is divided into two phases: a high-volume, low-intensity phase for building work capacity and technique, followed by a high-intensity phase to peak strength. This minimalist yet structured design was meant to help lifters maximize performance without overcomplicating programming.
프로그램 구성
The Korte 3x3 program consists of two main phases over 8 weeks. Phase 1 focuses on high-volume, low-intensity training where all three lifts—squat, bench press, and deadlift—are performed in every session at about 58–64% of 1RM. This builds endurance, technique, and work capacity. Phase 2 shifts to low-volume, high-intensity work, gradually increasing weights up to 90–95% of 1RM to peak maximal strength. Training frequency remains three times per week, emphasizing consistency, recovery, and neural adaptation. Accessory exercises are minimized to concentrate purely on core lifts.
Chest
LegsChestLegsChestLegsTo get the most from Korte 3x3, focus on perfecting form and consistent recovery. Maintain precise technique under fatigue, since each session repeats the three main lifts. Track your progress and avoid rushing weight increases—let strength build naturally. Prioritize sleep, nutrition, and mobility work to aid recovery from the high frequency. If fatigue builds up, reduce sets slightly instead of skipping sessions. Adding light accessory work for weak points, such as core or upper back, can enhance stability and prevent injury.
- 1RM이 100kg인 경우
- "80%"로 표기된 세트는 80kg을 들라는 의미입니다.
Hello! I'm Stephan Korte, a powerlifting coach from Germany. I serve as a coach for the German national powerlifting team and have trained numerous world champions and elite lifters. My signature training system, the "Korte 3x3 Program," is a simple yet systematic periodization program based on high volume and low intensity, and is widely known among lifters around the world. This program is centered around the three main lifts (Squat, Bench Press, Deadlift) and is designed to maximize performance by clearly distinguishing between foundational volume training and peaking (competition preparation phase). It can be applied regardless of whether equipment is used or not, and aims for long-term strength improvement and technical proficiency enhancement.
