KeyLifts

Off-Season For Mass

Strength

3 weeks / 4 days per week

This template will pack on muscle. It's more of a bodybuilding template. You need to eat a lot on this program.

Run Off-Season For Mass in the App

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

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Off-Season For Mass Volume Overview

Sets per Week (Main vs Accessory)

023466992Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

91

Avg Sets/Week

873

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W170%W276%W380%

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Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

10 x 50%

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Day 3

Exercise

Assistance
4 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

10 x 50%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 12 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

20 x 50%

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 10 reps

Week 2

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

10 x 50%

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Day 3

Exercise

Assistance
4 x 10 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 12 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 4

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

20 x 50%

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 10 reps

Week 3

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

10 x 50%

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Day 3

Exercise

Assistance
4 x 10 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 12 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 4

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

20 x 50%

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
4 x 10 reps

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