Off-Season For Strength

Strength

3 weeks / 4 days per week

Off-Season for Strength is a template with less focus and volume on the assistance work and more focus on the main work and setting PRs.

Reviews

0 reviews

Week 1

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Chin-up

Assistance
3 x 10 reps

Curl (Barbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Chest Dip

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 20 reps

Day 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Good-morning (Barbell)

Assistance
3 x 10 reps

Bent-over Row (Barbell)

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

Ab Wheel

Assistance
4 x 12 reps

Day 3

Chin-up

Assistance
3 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Seated Row (Machine)

Assistance
3 x 12 reps

Push-up

Assistance
3 x 10 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Day 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press (Machine)

Assistance
3 x 10 reps

Glute-Ham Raise (Barbell)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Week 2

Day 1

Press

Main

3 x 70%

3 x 80%

3 x 90%

Chin-up

Assistance
3 x 10 reps

Curl (Barbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Chest Dip

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 20 reps

Day 2

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Good-morning (Barbell)

Assistance
3 x 10 reps

Bent-over Row (Barbell)

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

Ab Wheel

Assistance
4 x 12 reps

Day 3

Chin-up

Assistance
3 x 10 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Seated Row (Machine)

Assistance
3 x 12 reps

Push-up

Assistance
3 x 10 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Day 4

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Leg Press (Machine)

Assistance
3 x 10 reps

Glute-Ham Raise (Barbell)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Week 3

Day 1

Press

Main

5 x 75%

3 x 85%

1 x 95%

Chin-up

Assistance
3 x 10 reps

Curl (Barbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Chest Dip

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 20 reps

Day 2

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Good-morning (Barbell)

Assistance
3 x 10 reps

Bent-over Row (Barbell)

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

Ab Wheel

Assistance
4 x 12 reps

Day 3

Chin-up

Assistance
4 x 10 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Seated Row (Machine)

Assistance
3 x 12 reps

Push-up

Assistance
3 x 10 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Day 4

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Leg Press (Machine)

Assistance
3 x 10 reps

Glute-Ham Raise (Barbell)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

More templates like Off-Season For Strength

  • First Set Last Widowmaker

    Strength
    3 weeks / 4 days per week
  • 5’s PRO First Set Last 3 Day

    Strength
    4 weeks / 3 days per week
  • Beyond 5/3/1 Training Maximally Template 11

    Strength
    2 weeks / 2 days per week
  • First Set Last

    Strength
    3 weeks / 4 days per week
KeyLifts
App Store Download
Play store download