KeyLifts

Full Body - Squat, Push, Pull, Anchor

Build Muscle

3 weeks / 3 days per week

This is a great template if you have extra time and energy and want to get stronger. After finishing 2-3 cycles of the Full Body template run this anchor.

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Week 1

Day 1

Press

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

Chin-up (Weighted)

Assistance
5 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Day 2

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

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Day 3

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Press

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

Chin-up (Weighted)

Assistance
5 x 10 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Day 2

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

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 5 reps

Day 3

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

Week 3

Day 1

Press

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

Chin-up (Weighted)

Assistance
5 x 10 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Day 2

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

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 5 reps

Day 3

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

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