KeyLifts

God is a Beast

Strength and Muscle

6 weeks / 4 days per week

This template is for those who want to really push their strength and get bigger.

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Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Supplemental
10 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

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 70%

5 x 80%

5 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 70%

5 x 80%

5 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 4

Day 1

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 70%

5 x 80%

5 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 70%

5 x 80%

5 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 5

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

5 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

5 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 6

Day 1

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

5 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

5 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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