3x3x3-9 Week Strength Routine

The 3x3x3 routine is designed to increase the overall strength of the body, without focusing on individual

muscles.
Suitable for people with an intermediate training experience, for trainees that have hit a plateau and those for which fitness is a second sport and find themselves in need to increase the power and performance without focusing on specific movements or muscle groups.

Concept

The idea of ​​the routine is to get the body "accustomed" to working as one, with a gradual adaptation required from increasing the weight and a maximum number of different workouts every week, with each including different exercises.

The workouts consist of only compound exercises with low volume and high intensity.
With the purpose of strength progress without massive strain on the CNS.

It consists of 3 micro cycles, with each consisting of 3 weeks with different workouts every week. The working weight in the first, second and third week of each micro cycle stays the same.
It's increased at the start of a new 3 week micro cycle.

Routine

First "week"
The split consists of two work days, one rest day, two work days, one rest day, one work day, one rest day.
ABxCDxEx
Monday - Workout A
Tuesday - Workout B
Wednesday - Rest
Thursday -Workout C
Friday - Workout D
Saturday - Rest
Sunday - Workout E
Monday - Rest

Workout	Exercises
A1	Squat Bench Press Chin-up
B1	Shoulder Press Power Clean Deadlift
C1	Dips Front Squat Neutral Grip Pull Up
D1	Shoulder Press High Pull Hack Squat
E1	Clean Bench Press Wide Grip Deadlift

Second Week

The workouts consist of three "Tri Sets" with 3 reps for each exercise(3RM). The weekly training split consists of two work days, rest day, two work days, two rest days.
xABxCDx

Workout	Exercises
A2	Shoulder Press Pull Up Squat
B2	Bench Press Power Clean Deadlift
C2	Pull Ups Shoulder Press Front Squats
D2	Dips Clean Wide Grip Deadlift

Monday - rest after the last workout of the first training week.
Tuesday - Workout A2
Wednesday - Workout B2
Thursday - Rest
Friday - Workout C2
Saturday - Workout D2
Sunday - rest.

Third week

Workout consists of three gaint sets of all exercises, 3 reps on each exercise(3RM). The maximum transition time from one exercise to the other 20 seconds.One work day, two rest days, one work day, two rest days, one work day, one rest day after which the micro cycle is restarted.
Monday - Workout 3
Tuesday - Rest
Wednesday - Rest
Thursday - Workout 3
Friday - Rest
Saturday - Rest
Sunday - Workout 3
Rest day and restart cycle.

Workout	Exercises
Workout 3	Neutral Grip Pull Ups Chin Ups Bench Press Shoulder Press Clean Front Squats Hack Squats Deadlift

Recommendations

The warm-up for each workout consist of 10-12 reps of 50% of your 1RM, a set of 6-8 reps with 75% of your max and some nice stretching of all the muscles involved between warm-up and work sets. Breaks between working sets/tri sets/giant sets are 2/3/5 minutes.