Triumvirate
What this template is
The Triumvirate consists of 3 exercises per workout. You should do 2-3 conditioning sessions per week in addition to the lifting.
Triumvirate is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Triumvirate in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Triumvirate Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
52
Avg Sets/Week
554
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Triumvirate Weekly Schedule
Week 1
Day 1
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Assistance5 × 15 reps
Unspecified exercise
Assistance5 × 10 reps
Day 2
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Assistance5 × 12 reps
Unspecified exercise
Assistance5 × 15 reps
Day 3
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Assistance5 × 15 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Assistance5 × 15 reps
Unspecified exercise
Assistance5 × 10 reps
Week 2
Day 1
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Assistance5 × 15 reps
Unspecified exercise
Assistance5 × 10 reps
Day 2
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Assistance5 × 12 reps
Unspecified exercise
Assistance5 × 15 reps
Day 3
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Assistance5 × 15 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Assistance5 × 15 reps
Unspecified exercise
Assistance5 × 10 reps
Week 3
Day 1
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Assistance5 × 15 reps
Unspecified exercise
Assistance5 × 10 reps
Day 2
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Assistance5 × 12 reps
Unspecified exercise
Assistance5 × 15 reps
Day 3
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Assistance5 × 15 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Assistance5 × 15 reps
Unspecified exercise
Assistance5 × 10 reps
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Questions about Triumvirate
How long is the Triumvirate program?
Triumvirate is represented here as a 3-week template with 4 training days per week.
What is the main goal of Triumvirate?
Triumvirate is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Triumvirate designed for?
Triumvirate is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Triumvirate?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.