KeyLifts

Titanium Knickknack Challenge

Challenge7 weeks · 6 days per week
advancedOther

What this template is

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.

Titanium Knickknack Challenge is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Titanium Knickknack Challenge in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

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Titanium Knickknack Challenge Volume Overview

Sets per Week (Main vs Accessory)

024487296Week 1Week 2Week 3Week 4Week 5Week 6Week 7
Main/Supplemental
Accessories

7

Weeks

87

Avg Sets/Week

702

Avg Reps/Week

5.142857142857143

Days/Week

Average Intensity by Week

W169%W274%W379%W482%W589%W687%W793%

Titanium Knickknack Challenge Weekly Schedule

Week 1

Day 3

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 2

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 1

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 4

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 2

Day 3

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 2

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Day 1

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Day 4

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 3

Day 3

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 2

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 1

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 4

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 4

Day 3

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Unspecified exercise

Assistance

5 × 10 reps

Day 2

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 1

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Day 4

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 5

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Unspecified exercise

Assistance

5 × 10 reps

Day 6

Unspecified exercise

Assistance

3 × 8 reps

Unspecified exercise

Assistance

5 × 10 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 5

Day 3

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Unspecified exercise

Assistance

5 × 10 reps

Day 2

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 1

Unspecified exercise

Assistance

5 × 8 reps

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Day 4

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 5

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Unspecified exercise

Assistance

5 × 10 reps

Day 6

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 6

Day 3

Unspecified exercise

Main

5 × 5 reps at 85%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

5 × 10 reps

Day 2

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 1

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Main

5 × 5 reps at 85%

Unspecified exercise

Assistance

5 × 10 reps

Day 4

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 5

Unspecified exercise

Main

5 × 5 reps at 90%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

5 × 10 reps

Day 6

Unspecified exercise

Assistance

3 × 8 reps

Unspecified exercise

Assistance

5 × 10 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 7

Day 3

Unspecified exercise

Main

5 × 5 reps at 95%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

5 × 10 reps

Day 2

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 1

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Main

5 × 5 reps at 90%

Unspecified exercise

Assistance

5 × 10 reps

Day 4

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Day 5

Unspecified exercise

Main

5 × 5 reps at 95%

Unspecified exercise

Assistance

5 × 10 reps

Unspecified exercise

Assistance

5 × 10 reps

Day 6

Unspecified exercise

Assistance

3 × 8 reps

Unspecified exercise

Assistance

5 × 10 reps

Choose a Legs exercise

Assistance

5 × 10 reps

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Questions about Titanium Knickknack Challenge

How long is the Titanium Knickknack Challenge program?

Titanium Knickknack Challenge is represented here as a 7-week template with 6 training days per week.

What is the main goal of Titanium Knickknack Challenge?

Titanium Knickknack Challenge is categorized for Challenge. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Titanium Knickknack Challenge designed for?

Titanium Knickknack Challenge is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Titanium Knickknack Challenge?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

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