Dec 25

Strength and Muscle

4 weeks / 5 days per week

Legs push Pull off lower upper off

Run Dec 25 in the App

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

Dec 25 Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

512

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Assistance

4 x 8 reps

Shoulder Press

Assistance

2 x 8 reps

Lateral • Raise

Assistance

3 x 2 reps

Overhead • Triceps Extension

Assistance

4 x undefined reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Bent Over • Row

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 12 reps

Close Grip • Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

5 x 10 reps

Squat

Assistance

4 x 8 reps

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

4 x 8 reps

Underhand Grip • Pulldown

Assistance

4 x undefined reps

Pendlay Row

Assistance

4 x undefined reps

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Incline • Bench Press

Assistance

4 x 8 reps

Shoulder Press

Assistance

2 x 8 reps

Lateral • Raise

Assistance

3 x 2 reps

Overhead • Triceps Extension

Assistance

4 x undefined reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Bent Over • Row

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 12 reps

Close Grip • Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

5 x 10 reps

Squat

Assistance

4 x 8 reps

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Power Clean

Main

3 x 70%

3 x 80%

3 x 90%

Overhead • Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

4 x 8 reps

Underhand Grip • Pulldown

Assistance

4 x undefined reps

Pendlay Row

Assistance

4 x undefined reps

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Incline • Bench Press

Assistance

4 x 8 reps

Shoulder Press

Assistance

2 x 8 reps

Lateral • Raise

Assistance

3 x 2 reps

Overhead • Triceps Extension

Assistance

4 x undefined reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Bent Over • Row

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 12 reps

Close Grip • Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

5 x 10 reps

Squat

Assistance

4 x 8 reps

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

Overhead • Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

4 x 8 reps

Underhand Grip • Pulldown

Assistance

4 x undefined reps

Pendlay Row

Assistance

4 x undefined reps

Week 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Assistance

4 x 8 reps

Shoulder Press

Assistance

2 x 8 reps

Lateral • Raise

Assistance

3 x 2 reps

Overhead • Triceps Extension

Assistance

4 x undefined reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Bent Over • Row

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 12 reps

Close Grip • Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

5 x 10 reps

Squat

Assistance

4 x 8 reps

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

4 x 8 reps

Underhand Grip • Pulldown

Assistance

4 x undefined reps

Pendlay Row

Assistance

4 x undefined reps

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KeyLifts

Dec 25

Strength and Muscle

4 weeks / 5 days per week

Legs push Pull off lower upper off

Run Dec 25 in the App

Dec 25 Volume Overview

Reviews

0 reviews

Week 1

Day 1

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 2

Overhead • Press

Incline • Bench Press

Shoulder Press

Lateral • Raise

Overhead • Triceps Extension

Day 3

Deadlift

Bent Over • Row

Seated • Row

Close Grip • Pulldown

Standing • Face Pull

Day 4

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 5

Power Clean

Overhead • Press

Incline • Bench Press

Underhand Grip • Pulldown

Pendlay Row

Week 2

Day 1

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 2

Overhead • Press

Incline • Bench Press

Shoulder Press

Lateral • Raise

Overhead • Triceps Extension

Day 3

Deadlift

Bent Over • Row

Seated • Row

Close Grip • Pulldown

Standing • Face Pull

Day 4

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 5

Power Clean

Overhead • Press

Incline • Bench Press

Underhand Grip • Pulldown

Pendlay Row

Week 3

Day 1

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 2

Overhead • Press

Incline • Bench Press

Shoulder Press

Lateral • Raise

Overhead • Triceps Extension

Day 3

Deadlift