Black Army Jacket

Strength

3 weeks / 4 days per week

This is a great template for experienced lifters that recover well. This uses "Spinal Tap" set percentages. You can also switch out the Spinal Tap percentages for 5's Pro for lifts you don't want to push as hard.

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Week 1

Day 1

Squat

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Squat

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

3 x 85%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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