Leviathan

Strength

3 weeks / 4 days per week

This program is great for building strength. You always work up to your Training Max for a single. Feel free to change around the supplemental work.

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Week 1

Day 1

Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Deadlift

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

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

Day 4

Squat

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Squat

Supplemental
5 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

Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Deadlift

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

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

Day 4

Squat

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Deadlift

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

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

Day 4

Squat

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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