2x a week FSL Leader

Strength and Conditioning

6 weeks / 2 days per week

My 2x a week leader program. Designed for busy individuals.

Run 2x a week FSL Leader in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

2x a week FSL Leader Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

410

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Week 2

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Week 3

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Week 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Week 5

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Week 6

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Pull-up

Assistance

5 x 5 reps

Wheel Rollout

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

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KeyLifts

2x a week FSL Leader

Strength and Conditioning

6 weeks / 2 days per week

My 2x a week leader program. Designed for busy individuals.

Run 2x a week FSL Leader in the App

2x a week FSL Leader Volume Overview

Reviews

0 reviews

Week 1

Day 1

Exercise

Exercise

Exercise

Exercise

Pull-up

Wheel Rollout

Chest Dip

Day 2

Exercise

Exercise

Exercise

Exercise

Pull-up

Wheel Rollout

Chest Dip

Week 2

Day 1

Exercise

Exercise

Exercise

Exercise

Pull-up

Wheel Rollout

Chest Dip

Day 2

Exercise

Exercise

Exercise

Exercise

Pull-up

Wheel Rollout

Chest Dip

Week 3

Day 1

Exercise

Exercise

Exercise

Exercise

Pull-up

Wheel Rollout

Chest Dip

Day 2

Exercise

Exercise

Exercise

Exercise

Pull-up

Wheel Rollout

Chest Dip

Week 4

Day 1

Exercise

Exercise

Exercise

Exercise

Pull-up

Wheel Rollout

Chest Dip

Day 2

Exercise

Exercise

Exercise

Exercise

Pull-up

Wheel Rollout

Chest Dip

Week 5

Day 1

Exercise

Exercise