Korte 3x3
Eight weeks train only squat, bench and deadlift three times a week, moving from volume to heavy singles.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 6 numbers and Catalyst works out every workout from them.
Maxes
Details
The program’s usual settings
Sets and reps
Goal weight details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | Volume | Volume | Volume |
| 2 | Volume | Volume | Volume |
| 3 | Volume | Volume | Volume |
| 4 | Volume | Volume | Volume |
| 5 | Day 1 | Day 2 | Day 3 |
| 6 | Day 1 | Day 2 | Day 3 |
| 7 | Day 1 | Day 2 | Day 3 |
| 8 | Day 1 | Day 2 | Day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Train Monday, Wednesday and Friday through four volume weeks and four heavy weeks, or finish after the four volume weeks. Raise starting maxima by five percent to get projected maxima and round those upward to your chosen projection unit. Choose volume set counts within their ranges and round working weights to your chosen increment. Bench before squats and deadlifts. Use competition equipment in the heavy phase.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Korte 3x3 in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.