KeyLifts

Prowler Challenge

Challenge

9 weeks / 4 days per week

This template is made for increasing your conditioning levels while continuing to hit new PRs on your main lifts. This is not for powerlifters.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Week 4

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Week 5

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 2

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Week 6

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 2

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
6 x 120 reps

Push-up

Assistance
6 x 10 reps

Pull-up

Assistance
6 x 5 reps

Week 7

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Day 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Week 8

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Day 2

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Week 9

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Day 2

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Day 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Assistance
10 x 120 reps

Push-up

Assistance
10 x 10 reps

Pull-up

Assistance
10 x 5 reps

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