KeyLifts

Spinal Tap High School Years

Strength and Conditioning

3 weeks / 4 days per week

The Spinal Tap High School Years program is a variation of the 5/3/1 program that is designed for high school athletes. The program includes a combination of powerlifting and athletic conditioning exercises, with a focus on building strength, power, and speed.

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Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 2

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 2

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Week 3

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 75%

5 x 85%

5 x 95%

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 2

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

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