KeyLifts

Cian 6-5

Strength

6 weeks / 5 days per week

Sprint Training

Reviews

0 reviews

Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Leg Curl

Assistance
4 x 10 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bent Over • Row

Assistance
4 x 8 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Day 3

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Leg Curl

Assistance
4 x 10 reps

Day 4

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Split • Romanian Deadlift

Supplemental
5 x 5 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 5

Bent Over • Row

Assistance
4 x 8 reps

Bulgarian Split Squat

Main

5 x 65%

5 x 75%

5 x 85%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Seated • Leg Curl

Assistance
4 x 10 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bent Over • Row

Assistance
4 x 8 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Day 3

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Seated • Leg Curl

Assistance
4 x 10 reps

Day 4

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Split • Romanian Deadlift

Supplemental
5 x 5 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 5

Bent Over • Row

Assistance
4 x 8 reps

Bulgarian Split Squat

Main

3 x 70%

3 x 80%

3 x 90%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Seated • Leg Curl

Assistance
4 x 10 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bent Over • Row

Assistance
4 x 8 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Day 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Seated • Leg Curl

Assistance
4 x 10 reps

Day 4

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Split • Romanian Deadlift

Supplemental
5 x 5 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 5

Bent Over • Row

Assistance
4 x 8 reps

Bulgarian Split Squat

Main

5 x 75%

3 x 85%

1 x 95%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Week 4

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Leg Curl

Assistance
4 x 10 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bent Over • Row

Assistance
4 x 8 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Day 3

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Leg Curl

Assistance
4 x 10 reps

Day 4

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Split • Romanian Deadlift

Supplemental
5 x 5 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 5

Bent Over • Row

Assistance
4 x 8 reps

Bulgarian Split Squat

Main

5 x 65%

5 x 75%

5 x 85%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Week 5

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Seated • Leg Curl

Assistance
4 x 10 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bent Over • Row

Assistance
4 x 8 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Day 3

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Seated • Leg Curl

Assistance
4 x 10 reps

Day 4

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Split • Romanian Deadlift

Supplemental
5 x 5 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 5

Bent Over • Row

Assistance
4 x 8 reps

Bulgarian Split Squat

Main

3 x 70%

3 x 80%

3 x 90%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Week 6

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Seated • Leg Curl

Assistance
4 x 10 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bent Over • Row

Assistance
4 x 8 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

Day 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Seated • Leg Curl

Assistance
4 x 10 reps

Day 4

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Split • Romanian Deadlift

Supplemental
5 x 5 reps

Seated • Calf Press

Assistance
4 x 8 reps

Day 5

Bent Over • Row

Assistance
4 x 8 reps

Bulgarian Split Squat

Main

5 x 75%

3 x 85%

1 x 95%

Pull-Up

Assistance
4 x undefined reps

Leg Extension

Assistance
4 x 10 reps

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