KeyLifts

Limited Time - 5/3/1 “ish”

Strength and Muscle

6 weeks / 3 days per week

A variation on 5/3/1 for those with limited time to workout

Reviews

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Week 1

Day 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 10 reps

Hanging Leg Raise (Weighted)

Supplemental
5 x 10 reps

Triceps Dip (Weighted)

Supplemental

10 x 50%

10 reps

10 reps

10 reps

10 reps

Lateral Raise (Cable)

Assistance
5 x 10 reps

Incline Triceps Extension (Barbell)

Supplemental
5 x 5 reps

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Hip Bridge (Band)

Assistance
4 x 0 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Lateral Raise (Cable)

Supplemental
5 x 10 reps

Lunge (Dumbbell)

Assistance
4 x 12 reps

Ab Wheel

Assistance

17 reps

17 reps

17 reps

12 reps

12 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Pull-up (Weighted)

Main

5 x 65%

5 x 75%

5 x 85%

Curl (Barbell)

Supplemental
5 x 10 reps

Close Grip T-bar Row (Machine plate loaded)

Main

10 x 50%

10 x 60%

10 x 70%

10 x 70%

10 x 70%

Pullover (Machine plate loaded)

Supplemental
5 x 10 reps

Week 2

Day 1

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 10 reps

Hanging Leg Raise (Weighted)

Supplemental
5 x 10 reps

Triceps Dip (Weighted)

Supplemental
5 x 10 reps

Lateral Raise (Cable)

Assistance
5 x 10 reps

Incline Triceps Extension (Barbell)

Supplemental
5 x 5 reps

Day 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Hip Bridge (Band)

Assistance
4 x 0 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Lateral Raise (Cable)

Supplemental
5 x 10 reps

Lunge (Dumbbell)

Assistance

12 reps

12 reps

12 reps

12 reps

reps

Ab Wheel

Assistance
3 x 17 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Pull-up (Weighted)

Main

3 x 70%

3 x 80%

3 x 90%

Curl (Barbell)

Supplemental
5 x 10 reps

Pullover (Machine plate loaded)

Supplemental
5 x 10 reps

Close Grip T-bar Row (Machine plate loaded)

Main

10 x 50%

10 x 60%

10 x 70%

10 x 70%

10 x 70%

Week 3

Day 1

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 10 reps

Hanging Leg Raise (Weighted)

Supplemental
5 x 10 reps

Triceps Dip (Weighted)

Supplemental
5 x 10 reps

Lateral Raise (Cable)

Assistance
5 x 10 reps

Incline Triceps Extension (Barbell)

Supplemental
5 x 5 reps

Day 2

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Press

Main

5 x 65%

5 x 75%

5 x 85%

Lateral Raise (Cable)

Supplemental
5 x 10 reps

Lunge (Dumbbell)

Assistance
4 x 12 reps

Ab Wheel

Assistance
3 x 17 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Pull-up (Weighted)

Main

5 x 75%

3 x 85%

1 x 95%

Curl (Barbell)

Supplemental
5 x 10 reps

Pullover (Machine plate loaded)

Supplemental
5 x 10 reps

Close Grip T-bar Row (Machine plate loaded)

Main

10 x 50%

10 x 60%

10 x 70%

10 x 70%

10 x 70%

Week 4

Day 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 10 reps

Hanging Leg Raise (Weighted)

Supplemental
5 x 10 reps

Triceps Dip (Weighted)

Supplemental
5 x 10 reps

Lateral Raise (Cable)

Assistance
5 x 10 reps

Incline Triceps Extension (Barbell)

Supplemental
5 x 5 reps

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Hip Bridge (Band)

Assistance
4 x 0 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Lateral Raise (Cable)

Supplemental
5 x 10 reps

Lunge (Dumbbell)

Assistance
4 x 12 reps

Ab Wheel

Assistance
3 x 17 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Pull-up (Weighted)

Main

5 x 65%

5 x 75%

5 x 85%

Curl (Barbell)

Supplemental
5 x 10 reps

Pullover (Machine plate loaded)

Supplemental
5 x 10 reps

Close Grip T-bar Row (Machine plate loaded)

Main

10 x 50%

10 x 60%

10 x 70%

10 x 70%

10 x 70%

Week 5

Day 1

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 10 reps

Hanging Leg Raise (Weighted)

Supplemental
5 x 10 reps

Triceps Dip (Weighted)

Supplemental
5 x 10 reps

Lateral Raise (Cable)

Assistance
5 x 10 reps

Incline Triceps Extension (Barbell)

Supplemental
5 x 5 reps

Day 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Hip Bridge (Band)

Assistance
4 x 0 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Lateral Raise (Cable)

Supplemental
5 x 10 reps

Lunge (Dumbbell)

Assistance
4 x 12 reps

Ab Wheel

Assistance
3 x 17 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Pull-up (Weighted)

Main

3 x 70%

3 x 80%

3 x 90%

Curl (Barbell)

Supplemental
5 x 10 reps

Pullover (Machine plate loaded)

Supplemental
5 x 10 reps

Close Grip T-bar Row (Machine plate loaded)

Main

10 x 50%

10 x 60%

10 x 70%

10 x 70%

10 x 70%

Week 6

Day 1

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 10 reps

Hanging Leg Raise (Weighted)

Supplemental
5 x 10 reps

Triceps Dip (Weighted)

Supplemental
5 x 10 reps

Lateral Raise (Cable)

Assistance
5 x 10 reps

Incline Triceps Extension (Barbell)

Supplemental
5 x 5 reps

Day 2

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Hip Bridge (Band)

Assistance
4 x 0 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Lateral Raise (Cable)

Supplemental
5 x 10 reps

Lunge (Dumbbell)

Assistance
4 x 12 reps

Ab Wheel

Assistance
3 x 17 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Pull-up (Weighted)

Main

5 x 75%

3 x 85%

1 x 95%

Curl (Barbell)

Supplemental
5 x 10 reps

Pullover (Machine plate loaded)

Supplemental
5 x 10 reps

Close Grip T-bar Row (Machine plate loaded)

Main

10 x 50%

10 x 60%

10 x 70%

10 x 70%

10 x 70%

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