KeyLifts

Pervertor

Strength and Muscle

3 weeks / 4 days per week

This template is a mix of Boring But Strong, Boring But Big, and Second Set Last. This template is good for getting stronger and bigger without compromising too much.

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Pervertor Volume Overview

Sets per Week (Main vs Accessory)

013263952Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

39

Avg Sets/Week

227

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W172%W269%W385%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
10 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

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

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

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

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

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

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

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

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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