KeyLifts
Templates
Template Editor
Help
Log In
8-5-2
Strength and Muscle
3 weeks / 4 days per week
Simple periodized strength training.
Reviews
0 reviews
Week 1
Day 1
Squat
Main
3 x 8 reps
Chest Dip
Assistance
3 x 9 reps
Pull-up
Assistance
3 x 9 reps
Stiff Leg Deadlift (Barbell)
Assistance
3 x 9 reps
Ab Wheel
Assistance
3 x 9 reps
Day 2
Bench Press
Main
3 x 8 reps
Pin Press
Assistance
3 x 9 reps
Bent-over Row (Barbell)
Assistance
3 x 9 reps
Leg Extension (Machine)
Assistance
3 x 9 reps
Crunch
Assistance
3 x 9 reps
Day 3
Deadlift
Main
3 x 8 reps
Triceps Dip (Machine)
Assistance
3 x 9 reps
Shrug (Barbell)
Assistance
3 x 9 reps
Good-morning (Barbell)
Assistance
3 x 9 reps
Crunch
Assistance
3 x 9 reps
Day 4
Press
Main
3 x 8 reps
Bench Press (Dumbbell)
Assistance
3 x 9 reps
Lateral Raise (Dumbbell)
Assistance
3 x 9 reps
Glute-Ham Raise (Weighted)
Assistance
3 x 9 reps
Ab Wheel
Assistance
3 x 9 reps
Week 2
Day 1
Squat
Main
3 x 5 reps
Chest Dip
Assistance
3 x 9 reps
Pull-up
Assistance
3 x 9 reps
Stiff Leg Deadlift (Barbell)
Assistance
3 x 9 reps
Ab Wheel
Assistance
3 x 9 reps
Day 2
Bench Press
Main
3 x 5 reps
Pin Press
Assistance
3 x 9 reps
Bent-over Row (Barbell)
Assistance
3 x 9 reps
Leg Extension (Machine)
Assistance
3 x 9 reps
Crunch
Assistance
3 x 9 reps
Day 3
Deadlift
Main
3 x 5 reps
Triceps Dip (Machine)
Assistance
3 x 9 reps
Shrug (Barbell)
Assistance
3 x 9 reps
Good-morning (Barbell)
Assistance
3 x 9 reps
Crunch
Assistance
3 x 9 reps
Day 4
Press
Main
3 x 5 reps
Bench Press (Dumbbell)
Assistance
3 x 9 reps
Lateral Raise (Dumbbell)
Assistance
3 x 9 reps
Glute-Ham Raise (Weighted)
Assistance
3 x 9 reps
Ab Wheel
Assistance
3 x 9 reps
Week 3
Day 1
Squat
Main
3 x 2 reps
Chest Dip
Assistance
3 x 9 reps
Pull-up
Assistance
3 x 9 reps
Stiff Leg Deadlift (Barbell)
Assistance
3 x 9 reps
Ab Wheel
Assistance
3 x 9 reps
Day 2
Bench Press
Main
3 x 2 reps
Pin Press
Assistance
3 x 9 reps
Bent-over Row (Barbell)
Assistance
3 x 9 reps
Leg Extension (Machine)
Assistance
3 x 9 reps
Crunch
Assistance
3 x 9 reps
Day 3
Deadlift
Main
3 x 2 reps
Triceps Dip (Machine)
Assistance
3 x 9 reps
Shrug (Barbell)
Assistance
3 x 9 reps
Good-morning (Barbell)
Assistance
3 x 9 reps
Crunch
Assistance
3 x 9 reps
Day 4
Press
Main
3 x 2 reps
Bench Press (Dumbbell)
Assistance
3 x 9 reps
Lateral Raise (Dumbbell)
Assistance
3 x 9 reps
Glute-Ham Raise (Weighted)
Assistance
3 x 9 reps
Ab Wheel
Assistance
3 x 9 reps
More templates like 8-5-2
Pervertor
Strength and Muscle
3 weeks / 4 days per week
Rhodes 5x5/3/1
Strength and Muscle
3 weeks / 4 days per week
Best Dam Strength Plan for Natural Lifters
Strength and Muscle
12 weeks / 6 days per week
Bangers & Mash
Strength and Muscle
3 weeks / 4 days per week
KeyLifts
Privacy Policy
Terms of Service