Korte: 3x3
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWX
1
2
1Jan-1Jan-3Jan-5SettingsInstructions
3
bench58%8x6120bench58%8x6120bench58%8x61201rm
Projected
Modify the "1RM" (yellow cells) in "Settings" according to your current 1-repetition maximum for each lift.

Edit the date in the top-left corner (yellow cell) with the start date of your program.


All notation is "sets x reps".
4
squat58%8x5185squat58%8x5185squat58%8x5185squat300315
5
dl58%8x5215dl58%8x5215dl58%8x5215bench200210
6
2Jan-8Jan-10Jan-12dl350370
7
bench60%8x6125bench60%8x6125bench60%8x6125press100105
8
squat60%8x5190squat60%8x5190squat60%8x5190
9
dl60%8x5220dl60%8x5220dl60%8x5220
Korte 3x3
10
3Jan-15Jan-17Jan-19
More at mosey.org
11
bench62%8x6130bench62%8x6130bench62%8x6130
12
squat62%8x5195squat62%8x5195squat62%8x5195
13
dl62%8x5230dl62%8x5230dl62%8x5230
14
4Jan-22Jan-24Jan-26
15
bench64%8x6135bench64%8x6135bench64%8x6135
16
squat64%8x5200squat64%8x5200squat64%8x5200
17
dl64%8x5235dl64%8x5235dl64%8x5235
18
5Jan-29Jan-31Feb-2
19
bench60%5x4125bench80%2x1170bench60%5x4125
20
squat60%3x3190squat60%3x3190squat80%2x1250
21
dl80%2x1295dl60%3x3220dl60%3x3220
22
6Feb-5Feb-7Feb-9
23
bench60%5x4125bench85%2x1180bench60%5x4125
24
squat60%3x3190squat60%3x3190squat85%2x1270
25
dl85%2x1315dl60%3x3220dl60%3x3220
26
7Feb-12Feb-14Feb-16
27
bench60%5x4125bench90%2x1190bench60%5x4125
28
squat60%3x3190squat60%3x3190squat90%2x1285
29
dl90%2x1335dl60%3x3220dl60%3x3220
30
8Feb-19Feb-21Feb-23
31
bench60%5x4125bench95%2x1200bench60%5x4125
32
squat60%3x3190squat60%3x3190squat95%2x1300
33
dl95%2x1350dl60%3x3220dl60%3x3220
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
Sheet1