KeyLifts

2x2x2

Strength and Conditioning

3 weeks / 4 days per week

2x2x2 is a program designed to improve strength and technique on the main lifts. The workouts include multiple sets of low-rep sets using the 5/3/1 progression, as well as assistance exercises to build strength and technique. This program is ideal for lifters who want to improve their technique and build strength on the main lifts. Tips for running this program include focusing on form and technique, choosing the right assistance exercises, and being consistent with your training.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Press

Supplemental
5 x 5 reps

Deadlift

Supplemental
5 x 5 reps

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Press

Supplemental
5 x 5 reps

Deadlift

Supplemental
5 x 5 reps

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Press

Supplemental
5 x 5 reps

Deadlift

Supplemental
5 x 5 reps

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

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