KeyLifts

Titanium Knickknack Challenge

Challenge

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.

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Week 1

Day 3

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

Day 2

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

Day 1

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

Day 4

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

Day 3

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

Day 2

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

Day 1

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%

Day 4

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

Day 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

Day 2

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

Day 1

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

Day 4

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

Day 3

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Pull-up (Weighted)

Assistance
5 x 10 reps

Day 2

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up (Weighted)

Assistance
3 x 8 reps

Bulgarian Squats

Assistance
5 x 10 reps

Day 1

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Safety Barbell Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Day 4

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up (Weighted)

Assistance
3 x 8 reps

Bulgarian Squats

Assistance
5 x 10 reps

Day 5

Safety Barbell Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Day 6

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

Day 3

Safety Barbell Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Day 2

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up (Weighted)

Assistance
3 x 8 reps

Bulgarian Squats

Assistance
5 x 10 reps

Day 1

Chin-up (Weighted)

Assistance

8 reps

8 reps

8 reps

8 reps

8 reps

Trap Bar Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Day 4

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up (Weighted)

Assistance
3 x 8 reps

Bulgarian Squats

Assistance
5 x 10 reps

Day 5

Trap Bar Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Chin-up (Weighted)

Assistance
5 x 10 reps

Day 6

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

Day 3

Trap Bar Deadlift

Main
5 x 5 reps

Push-up

Assistance
5 x 10 reps

Chin-up

Assistance
5 x 10 reps

Day 2

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up (Weighted)

Assistance
3 x 8 reps

Bulgarian Squats

Assistance
5 x 10 reps

Day 1

Chest Dip

Assistance
5 x 10 reps

Safety Barbell Squat

Main
5 x 5 reps

Pull-up

Assistance
5 x 10 reps

Day 4

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up (Weighted)

Assistance
3 x 8 reps

Bulgarian Squats

Assistance
5 x 10 reps

Day 5

Safety Barbell Squat

Main
5 x 5 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up

Assistance
5 x 10 reps

Day 6

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

Day 3

Safety Barbell Squat

Main
5 x 5 reps

Push-up

Assistance
5 x 10 reps

Chin-up

Assistance
5 x 10 reps

Day 2

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up (Weighted)

Assistance
3 x 8 reps

Bulgarian Squats

Assistance
5 x 10 reps

Day 1

Chest Dip

Assistance
5 x 10 reps

Trap Bar Deadlift

Main
5 x 5 reps

Pull-up

Assistance
5 x 10 reps

Day 4

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up (Weighted)

Assistance
3 x 8 reps

Bulgarian Squats

Assistance
5 x 10 reps

Day 5

Trap Bar Deadlift

Main
5 x 5 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up

Assistance
5 x 10 reps

Day 6

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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