KeyLifts

Bodybuild The Upper/Athlete The Lower, Anchor

Strength and Muscle

3 weeks / 4 days per week

Good for athletes.

Reviews

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Week 1

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Prowler

Supplemental
10 x 40 reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
4 x 8 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Sled Pull

Supplemental
5 x 40 reps

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
4 x 8 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Prowler

Supplemental
10 x 10 reps

Day 3

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
4 x 8 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%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Sled Pull

Supplemental
5 x 40 reps

Day 1

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
4 x 8 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 2

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Prowler

Supplemental
10 x 10 reps

Day 3

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
4 x 8 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Sled Pull

Supplemental
5 x 40 reps

Day 1

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
4 x 8 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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