KeyLifts

AST SS V0.1

Strength

6 weeks / 5 days per week

AST Sport Science - Modified Mains have warm-up sets and a BBB at 8 reps. Rowing is 1km steady pace for warmup then after workout get a nice cardio hit at a higher pace.

Reviews

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Week 1

Day 1

Rowing

Assistance
1 x 1000 reps

Squat

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

45 Degree Leg Press

Assistance
5 x 6 reps

Stiff Leg • Deadlift

Assistance
5 x 6 reps

Standing • Calf Raise

Assistance
5 x 12 reps

Hack Calf Raise

Assistance
5 x 6 reps

Rowing

Assistance
1 x 1000 reps

Day 2

Rowing

Assistance
1 x 1000 reps

Curl

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Alternating Biceps Curl

Assistance
4 x 6 reps

Curl

Assistance
4 x 6 reps

Lying • Triceps Extension

Assistance
4 x 6 reps

Kickback

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Lying • Leg Raise

Assistance
4 x 12 reps

Kneeling • Crunch

Assistance
4 x 12 reps

Crunch

Assistance
4 x 12 reps

Rowing

Assistance
4 x 1000 reps

Day 3

Rowing

Assistance
1 x 1000 reps

Overhead • Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Shoulder Press

Assistance
4 x 6 reps

Lateral • Raise

Assistance
4 x 6 reps

Shrug

Assistance
4 x 6 reps

Upright • Row

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 4

Rowing

Assistance
1 x 1000 reps

Pulldown

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Low Row

Assistance
4 x 6 reps

Good Morning

Assistance
4 x 6 reps

Plate Hyperextension

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 5

Rowing

Assistance
1 x 1000 reps

Bench Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Incline • Bench Press

Assistance
4 x 6 reps

Dips

Assistance
5 x 6 reps

Rowing

Assistance
4 x 1000 reps

Week 2

Day 1

Rowing

Assistance
1 x 1000 reps

Squat

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

45 Degree Leg Press

Assistance
5 x 6 reps

Stiff Leg • Deadlift

Assistance
5 x 6 reps

Standing • Calf Raise

Assistance
5 x 12 reps

Hack Calf Raise

Assistance
5 x 6 reps

Rowing

Assistance
1 x 1000 reps

Day 2

Rowing

Assistance
1 x 1000 reps

Curl

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Alternating Biceps Curl

Assistance
4 x 6 reps

Curl

Assistance
4 x 6 reps

Lying • Triceps Extension

Assistance
4 x 6 reps

Kickback

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Lying • Leg Raise

Assistance
4 x 12 reps

Kneeling • Crunch

Assistance
4 x 12 reps

Crunch

Assistance
4 x 12 reps

Rowing

Assistance
4 x 1000 reps

Day 3

Rowing

Assistance
1 x 1000 reps

Overhead • Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Shoulder Press

Assistance
4 x 6 reps

Lateral • Raise

Assistance
4 x 6 reps

Shrug

Assistance
4 x 6 reps

Upright • Row

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 4

Rowing

Assistance
1 x 1000 reps

Pulldown

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Low Row

Assistance
4 x 6 reps

Good Morning

Assistance
4 x 6 reps

Plate Hyperextension

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 5

Rowing

Assistance
1 x 1000 reps

Bench Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Incline • Bench Press

Assistance
4 x 6 reps

Dips

Assistance
5 x 6 reps

Rowing

Assistance
4 x 1000 reps

Week 3

Day 1

Rowing

Assistance
1 x 1000 reps

Squat

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

45 Degree Leg Press

Assistance
5 x 6 reps

Stiff Leg • Deadlift

Assistance
5 x 6 reps

Standing • Calf Raise

Assistance
5 x 12 reps

Hack Calf Raise

Assistance
5 x 6 reps

Rowing

Assistance
1 x 1000 reps

Day 2

Rowing

Assistance
1 x 1000 reps

Curl

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Alternating Biceps Curl

Assistance
4 x 6 reps

Curl

Assistance
4 x 6 reps

Lying • Triceps Extension

Assistance
4 x 6 reps

Kickback

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Lying • Leg Raise

Assistance
4 x 12 reps

Kneeling • Crunch

Assistance
4 x 12 reps

Crunch

Assistance
4 x 12 reps

Rowing

Assistance
4 x 1000 reps

Day 3

Rowing

Assistance
1 x 1000 reps

Overhead • Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Shoulder Press

Assistance
4 x 6 reps

Lateral • Raise

Assistance
4 x 6 reps

Shrug

Assistance
4 x 6 reps

Upright • Row

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 4

Rowing

Assistance
1 x 1000 reps

Pulldown

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Low Row

Assistance
4 x 6 reps

Good Morning

Assistance
4 x 6 reps

Plate Hyperextension

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 5

Rowing

Assistance
1 x 1000 reps

Bench Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Incline • Bench Press

Assistance
4 x 6 reps

Dips

Assistance
5 x 6 reps

Rowing

Assistance
4 x 1000 reps

Week 4

Day 1

Rowing

Assistance
1 x 1000 reps

Squat

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

45 Degree Leg Press

Assistance
5 x 6 reps

Stiff Leg • Deadlift

Assistance
5 x 6 reps

Standing • Calf Raise

Assistance
5 x 12 reps

Hack Calf Raise

Assistance
5 x 6 reps

Rowing

Assistance
1 x 1000 reps

Day 2

Rowing

Assistance
1 x 1000 reps

Curl

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Alternating Biceps Curl

Assistance
4 x 6 reps

Curl

Assistance
4 x 6 reps

Lying • Triceps Extension

Assistance
4 x 6 reps

Kickback

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Lying • Leg Raise

Assistance
4 x 12 reps

Kneeling • Crunch

Assistance
4 x 12 reps

Crunch

Assistance
4 x 12 reps

Rowing

Assistance
4 x 1000 reps

Day 3

Rowing

Assistance
1 x 1000 reps

Overhead • Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Shoulder Press

Assistance
4 x 6 reps

Lateral • Raise

Assistance
4 x 6 reps

Shrug

Assistance
4 x 6 reps

Upright • Row

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 4

Rowing

Assistance
1 x 1000 reps

Pulldown

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Low Row

Assistance
4 x 6 reps

Good Morning

Assistance
4 x 6 reps

Plate Hyperextension

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 5

Rowing

Assistance
1 x 1000 reps

Bench Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Incline • Bench Press

Assistance
4 x 6 reps

Dips

Assistance
5 x 6 reps

Rowing

Assistance
4 x 1000 reps

Week 5

Day 1

Rowing

Assistance
1 x 1000 reps

Squat

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

45 Degree Leg Press

Assistance
5 x 6 reps

Stiff Leg • Deadlift

Assistance
5 x 6 reps

Standing • Calf Raise

Assistance
5 x 12 reps

Hack Calf Raise

Assistance
5 x 6 reps

Rowing

Assistance
1 x 1000 reps

Day 2

Rowing

Assistance
1 x 1000 reps

Curl

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Alternating Biceps Curl

Assistance
4 x 6 reps

Curl

Assistance
4 x 6 reps

Lying • Triceps Extension

Assistance
4 x 6 reps

Kickback

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Lying • Leg Raise

Assistance
4 x 12 reps

Kneeling • Crunch

Assistance
4 x 12 reps

Crunch

Assistance
4 x 12 reps

Rowing

Assistance
4 x 1000 reps

Day 3

Rowing

Assistance
1 x 1000 reps

Overhead • Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Shoulder Press

Assistance
4 x 6 reps

Lateral • Raise

Assistance
4 x 6 reps

Shrug

Assistance
4 x 6 reps

Upright • Row

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 4

Rowing

Assistance
1 x 1000 reps

Pulldown

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Low Row

Assistance
4 x 6 reps

Good Morning

Assistance
4 x 6 reps

Plate Hyperextension

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 5

Rowing

Assistance
1 x 1000 reps

Bench Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Incline • Bench Press

Assistance
4 x 6 reps

Dips

Assistance
5 x 6 reps

Rowing

Assistance
4 x 1000 reps

Week 6

Day 1

Rowing

Assistance
1 x 1000 reps

Squat

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

45 Degree Leg Press

Assistance
5 x 6 reps

Stiff Leg • Deadlift

Assistance
5 x 6 reps

Standing • Calf Raise

Assistance
5 x 12 reps

Hack Calf Raise

Assistance
5 x 6 reps

Rowing

Assistance
1 x 1000 reps

Day 2

Rowing

Assistance
1 x 1000 reps

Curl

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Alternating Biceps Curl

Assistance
4 x 6 reps

Curl

Assistance
4 x 6 reps

Lying • Triceps Extension

Assistance
4 x 6 reps

Kickback

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Wrist Curl

Assistance
4 x 6 reps

Lying • Leg Raise

Assistance
4 x 12 reps

Kneeling • Crunch

Assistance
4 x 12 reps

Crunch

Assistance
4 x 12 reps

Rowing

Assistance
4 x 1000 reps

Day 3

Rowing

Assistance
1 x 1000 reps

Overhead • Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Shoulder Press

Assistance
4 x 6 reps

Lateral • Raise

Assistance
4 x 6 reps

Shrug

Assistance
4 x 6 reps

Upright • Row

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 4

Rowing

Assistance
1 x 1000 reps

Pulldown

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Seated • Low Row

Assistance
4 x 6 reps

Good Morning

Assistance
4 x 6 reps

Plate Hyperextension

Assistance
4 x 6 reps

Rowing

Assistance
4 x 1000 reps

Day 5

Rowing

Assistance
1 x 1000 reps

Bench Press

Main

8 x 30%

8 x 40%

8 x 50%

2 x 60%

2 x 70%

4 x 80%

4 x 80%

4 x 80%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

8 x 50%

Incline • Bench Press

Assistance
4 x 6 reps

Dips

Assistance
5 x 6 reps

Rowing

Assistance
4 x 1000 reps

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