KeyLifts

Supplemental Heaven

Strength

3 weeks / 4 days per week

This template has you doing different supplemental lifts than normal. It includes exercises like Front Squat, Floor Press, Deficit Deadlift, and Incline Press.

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Supplemental Heaven Volume Overview

Sets per Week (Main vs Accessory)

010203040Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

40

Avg Sets/Week

200

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W179%W284%W389%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

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 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

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 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

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 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

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 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

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

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

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

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

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

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

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 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

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 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

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 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

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 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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