Titanium Knickknack Challenge

Challenges

7 weeks / 5 days per week

advanced

From the book

5/3/1 Forever

by Jim Wendler

Buy on Amazon

The recommended Training Max when running Titanium Knickknack Challenge is 85-90%.

This template is only for advanced lifters. You'll need a Safety Squat Bar, Trap Bar, and weight vest. The end goal of this challenge is to do 2x bodyweight for 25 reps on the trap bar or SS bar, 50 total reps of push-ups or dips, and 25 total reps of chin-ups/pull-ups.

Week 1

Safety Barbell Squat

Main

5 x 65%

5 x 75%

5 x 85%

Safety Barbell Squat

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Trap Bar Deadlift

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Week 2

Safety Barbell Squat

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Bench Press

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Trap Bar Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Trap Bar Deadlift

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Safety Barbell Squat

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Week 3

Safety Barbell Squat

Main

5 x 75%

5 x 85%

5 x 95%

Safety Barbell Squat

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Trap Bar Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Trap Bar Deadlift

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental

5 x 5 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Week 4

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

Pull-up (Weighted)

Assistance

5 x 10 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Bent-over Row (Dumbbell)

Assistance

5 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Safety Barbell Squat

Main

5 x 65%

5 x 75%

5 x 85%

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Safety Barbell Squat

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bent-over Row (Dumbbell)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Bulgarian Squats

Assistance

5 x 10 reps

Week 5

Safety Barbell Squat

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bent-over Row (Dumbbell)

Assistance

5 x 10 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

8 reps

Trap Bar Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 x 90%

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Trap Bar Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Press

Main

5 x 75%

5 x 85%

5 x 95%

Chin-up (Weighted)

Assistance

5 x 10 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Week 6

Trap Bar Deadlift

Main

5 x 5 reps

Push-up

Assistance

5 x 10 reps

Chin-up

Assistance

5 x 10 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Safety Barbell Squat

Main

5 x 5 reps

Pull-up

Assistance

5 x 10 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Safety Barbell Squat

Main

5 x 5 reps

Chest Dip

Assistance

5 x 10 reps

Pull-up

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Bulgarian Squats

Assistance

5 x 10 reps

Week 7

Safety Barbell Squat

Main

5 x 5 reps

Push-up

Assistance

5 x 10 reps

Chin-up

Assistance

5 x 10 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Chest Dip

Assistance

5 x 10 reps

Trap Bar Deadlift

Main

5 x 5 reps

Pull-up

Assistance

5 x 10 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Bulgarian Squats

Assistance

5 x 10 reps

Trap Bar Deadlift

Main

5 x 5 reps

Chest Dip

Assistance

5 x 10 reps

Pull-up

Assistance

5 x 10 reps

Chin-up (Weighted)

Assistance

3 x 8 reps

Push-up (Weighted)

Assistance

5 x 10 reps

Bulgarian Squats

Assistance

5 x 10 reps

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Titanium Knickknack Challenge

Challenges

7 weeks / 5 days per week

This template is only for advanced lifters. You'll need a Safety Squat Bar, Trap Bar, and weight vest. The end goal of this challenge is to do 2x bodyweight for 25 reps on the trap bar or SS bar, 50 total reps of push-ups or dips, and 25 total reps of chin-ups/pull-ups.

Week 1

Day 3

Safety Barbell Squat

Safety Barbell Squat

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Day 2

Bench Press

Bench Press

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Day 1

Trap Bar Deadlift

Trap Bar Deadlift

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Day 4

Press

Press

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Week 2

Day 3

Safety Barbell Squat

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Day 2

Bench Press

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Trap Bar Deadlift

Trap Bar Deadlift

Day 1

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Safety Barbell Squat

Bench Press

Day 4

Press

Press

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Week 3

Day 3

Safety Barbell Squat

Safety Barbell Squat

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Day 2

Bench Press

Bench Press

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Day 1

Trap Bar Deadlift

Trap Bar Deadlift

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Day 4

Press

Press

Push-up (Weighted)

Chin-up (Weighted)

Bulgarian Squats

Week 4