KeyLifts

More Squatting

Strength

3 weeks / 5 days per week

This is a 5 day a week program focused on building up your Squat. You'll be squatting 5 times a week. This program is not for the faint of heart.

Run More Squatting in the App

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

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Play store download

More Squatting Volume Overview

Sets per Week (Main vs Accessory)

011233445Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

45

Avg Sets/Week

296

Avg Reps/Week

5

Days/Week

Average Intensity by Week

W178%W280%W383%

Reviews

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Week 1

Day 1

Exercise

Main

5 x 65%

3 x 75%

1 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 3

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 5

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Exercise

Main

5 x 70%

3 x 80%

1 x 90%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 3

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 5

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Week 3

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 3

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 5

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

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