KeyLifts

Spinal Tap 5's Pro, Anchor

Strength

3 weeks / 4 days per week

Feel free to adjust this template as desired. You can go for PRs or Jokers sets but that's not required.

Reviews

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Week 1

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Ab Wheel

Assistance
3 x 8 reps

Chest Dip

Assistance
3 x 12 reps

Pull-up

Assistance
3 x 10 reps

Push-up

Assistance
3 x 15 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Face Pull (Cable)

Assistance
3 x 8 reps

Single Leg Squat (pistol)

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
3 x 12 reps

Swing (Kettlebell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Ab Wheel

Assistance
3 x 8 reps

Chest Dip

Assistance
3 x 12 reps

Pull-up

Assistance
3 x 10 reps

Push-up

Assistance
3 x 15 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Face Pull (Cable)

Assistance
3 x 8 reps

Single Leg Squat (pistol)

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
3 x 12 reps

Swing (Kettlebell)

Assistance
3 x 12 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Ab Wheel

Assistance
3 x 8 reps

Chest Dip

Assistance
3 x 12 reps

Pull-up

Assistance
3 x 10 reps

Push-up

Assistance
3 x 15 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Face Pull (Cable)

Assistance
3 x 8 reps

Single Leg Squat (pistol)

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
3 x 12 reps

Swing (Kettlebell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Ab Wheel

Assistance
3 x 8 reps

Chest Dip

Assistance
3 x 12 reps

Pull-up

Assistance
3 x 10 reps

Push-up

Assistance
3 x 15 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Face Pull (Cable)

Assistance
3 x 8 reps

Single Leg Squat (pistol)

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
3 x 12 reps

Swing (Kettlebell)

Assistance
3 x 12 reps

Week 3

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Ab Wheel

Assistance
3 x 8 reps

Chest Dip

Assistance
3 x 12 reps

Pull-up

Assistance
3 x 10 reps

Push-up

Assistance
3 x 15 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Face Pull (Cable)

Assistance
3 x 8 reps

Single Leg Squat (pistol)

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
3 x 12 reps

Swing (Kettlebell)

Assistance
3 x 12 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Ab Wheel

Assistance
3 x 8 reps

Chest Dip

Assistance
3 x 12 reps

Pull-up

Assistance
3 x 10 reps

Push-up

Assistance
3 x 15 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

3 x 65%

3 x 75%

3 x 85%

Face Pull (Cable)

Assistance
3 x 8 reps

Single Leg Squat (pistol)

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
3 x 12 reps

Swing (Kettlebell)

Assistance
3 x 12 reps

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