SBS RTF

Build Muscle

21 weeks / 4 days per week

An adaption of Stonger By Science Reps to Failure 4 day a week for Keylifts. Does not include overwarm singles.

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Week 1

Day 1

Squat

Main

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Incline Bench Press (Barbell)

Supplemental

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Sumo Deadlift (Barbell)

Supplemental

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Front Squat (Barbell)

Supplemental

7 x 60%

7 x 60%

7 x 60%

14 x 60%

14 x 60%

Push Press

Supplemental

7 reps

7 reps

7 reps

7 reps

14 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Close Grip Bench Press (Barbell)

Supplemental

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Plank

Assistance
5 x 9 reps

Skull Crushers

Assistance
5 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Pause Squat

Supplemental

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 2

Day 1

Squat

Main

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Incline Bench Press (Barbell)

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Sumo Deadlift (Barbell)

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Front Squat (Barbell)

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Push Press

Supplemental

6 reps

6 reps

6 reps

6 reps

12 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Close Grip Bench Press (Barbell)

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Hanging Leg Raise

Assistance
5 x 10 reps

Skull Crushers

Assistance
5 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Pause Squat

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 3

Day 1

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Incline Bench Press (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Sumo Deadlift (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Front Squat (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Push Press

Supplemental

5 reps

5 reps

5 reps

5 reps

10 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Close Grip Bench Press (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Hanging Leg Raise

Assistance
3 x 10 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Pause Squat

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 4

Day 1

Squat

Main

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Incline Bench Press (Barbell)

Supplemental

7 x 62.5%

7 x 62.5%

7 x 62.5%

7 x 62.5%

13 x 62.5%

Sumo Deadlift (Barbell)

Supplemental

7 x 62.5%

7 x 62.5%

7 x 62.5%

7 x 62.5%

13 x 62.5%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Front Squat (Barbell)

Supplemental

7 x 62.5%

7 x 62.5%

7 x 62.5%

7 x 62.5%

13 x 62.5%

Push Press

Supplemental

7 reps

7 reps

7 reps

7 reps

13 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Close Grip Bench Press (Barbell)

Supplemental

7 x 62.5%

7 x 62.5%

7 x 62.5%

7 x 62.5%

13 x 62.5%

Recommended Core Exercises

25-50 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Pause Squat

Supplemental

7 x 62.5%

7 x 62.5%

7 x 62.5%

7 x 62.5%

13 x 62.5%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 5

Day 1

Squat

Main

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Incline Bench Press (Barbell)

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Sumo Deadlift (Barbell)

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Front Squat (Barbell)

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Push Press

Supplemental

6 reps

6 reps

6 reps

6 reps

11 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Close Grip Bench Press (Barbell)

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Recommended Core Exercises

25-50 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Pause Squat

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 6

Day 1

Squat

Main

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

5 x 82.5%

Incline Bench Press (Barbell)

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Sumo Deadlift (Barbell)

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

5 x 82.5%

Front Squat (Barbell)

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Push Press

Supplemental

5 reps

5 reps

5 reps

5 reps

9 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

5 x 82.5%

Close Grip Bench Press (Barbell)

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Recommended Core Exercises

25-50 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

5 x 82.5%

Pause Squat

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 7

Day 1

Squat

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Incline Bench Press (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Sumo Deadlift (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Front Squat (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Push Press

Supplemental

8 reps

8 reps

8 reps

8 reps

18 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Close Grip Bench Press (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Recommended Core Exercises

25-50 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Pause Squat

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 8

Day 1

Squat

Main

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Incline Bench Press (Barbell)

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Sumo Deadlift (Barbell)

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Front Squat (Barbell)

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Push Press

Supplemental

6 reps

6 reps

6 reps

6 reps

12 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Close Grip Bench Press (Barbell)

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Recommended Core Exercises

25-50 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Pause Squat

Supplemental

6 x 65%

6 x 65%

6 x 65%

6 x 65%

12 x 65%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 9

Day 1

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Incline Bench Press (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Sumo Deadlift (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Front Squat (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Push Press

Supplemental

5 reps

5 reps

5 reps

5 reps

10 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Close Grip Bench Press (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Recommended Core Exercises

25-50 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Pause Squat

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 10

Day 1

Squat

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Incline Bench Press (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Sumo Deadlift (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Front Squat (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Push Press

Supplemental

4 reps

4 reps

4 reps

4 reps

8 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Close Grip Bench Press (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Recommended Core Exercises

25-50 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Pause Squat

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 11

Day 1

Squat

Main

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Incline Bench Press (Barbell)

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Sumo Deadlift (Barbell)

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Front Squat (Barbell)

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Push Press

Supplemental

6 reps

6 reps

6 reps

6 reps

11 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Close Grip Bench Press (Barbell)

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Recommended Core Exercises

25-50 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Pause Squat

Supplemental

6 x 67.5%

6 x 67.5%

6 x 67.5%

6 x 67.5%

11 x 67.5%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 12

Day 1

Squat

Main

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

5 x 82.5%

Incline Bench Press (Barbell)

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Sumo Deadlift (Barbell)

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

5 x 82.5%

Front Squat (Barbell)

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Push Press

Supplemental

5 reps

5 reps

5 reps

5 reps

9 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

5 x 82.5%

Close Grip Bench Press (Barbell)

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Recommended Core Exercises

25-50 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

5 x 82.5%

Pause Squat

Supplemental

5 x 72.5%

5 x 72.5%

5 x 72.5%

5 x 72.5%

9 x 72.5%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 13

Day 1

Squat

Main

2 x 87.5%

2 x 87.5%

2 x 87.5%

2 x 87.5%

3 x 87.5%

Incline Bench Press (Barbell)

Supplemental

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Sumo Deadlift (Barbell)

Supplemental

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

2 x 87.5%

2 x 87.5%

2 x 87.5%

2 x 87.5%

3 x 87.5%

Front Squat (Barbell)

Supplemental

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Push Press

Supplemental

4 reps

4 reps

4 reps

4 reps

7 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

2 x 87.5%

2 x 87.5%

2 x 87.5%

2 x 87.5%

3 x 87.5%

Close Grip Bench Press (Barbell)

Supplemental

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Recommended Core Exercises

25-50 reps

Skull Crushers

Assistance
3 x 9 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

2 x 87.5%

2 x 87.5%

2 x 87.5%

2 x 87.5%

3 x 87.5%

Pause Squat

Supplemental

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

7 x 77.5%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 14

Day 1

Squat

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Incline Bench Press (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Sumo Deadlift (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Front Squat (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Push Press

Supplemental

8 reps

8 reps

8 reps

8 reps

18 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Close Grip Bench Press (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Recommended Core Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Pause Squat

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 15

Day 1

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Incline Bench Press (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Sumo Deadlift (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Front Squat (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Push Press

Supplemental

5 reps

5 reps

5 reps

5 reps

10 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Close Grip Bench Press (Barbell)

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Recommended Core Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Pause Squat

Supplemental

5 x 70%

5 x 70%

5 x 70%

5 x 70%

10 x 70%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 16

Day 1

Squat

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Incline Bench Press (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Sumo Deadlift (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Front Squat (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Push Press

Supplemental

4 reps

4 reps

4 reps

4 reps

8 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Close Grip Bench Press (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Recommended Core Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Pause Squat

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 17

Day 1

Squat

Main

1 x 90%

1 x 90%

1 x 90%

1 x 90%

2 x 90%

Incline Bench Press (Barbell)

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Sumo Deadlift (Barbell)

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

1 x 90%

1 x 90%

1 x 90%

1 x 90%

2 x 90%

Front Squat (Barbell)

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Push Press

Supplemental

3 reps

3 reps

3 reps

3 reps

6 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

1 x 90%

1 x 90%

1 x 90%

1 x 90%

2 x 90%

Close Grip Bench Press (Barbell)

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Recommended Core Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

1 x 90%

1 x 90%

1 x 90%

1 x 90%

2 x 90%

Pause Squat

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 18

Day 1

Squat

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Incline Bench Press (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Sumo Deadlift (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Front Squat (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Push Press

Supplemental

4 reps

4 reps

4 reps

4 reps

8 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Close Grip Bench Press (Barbell)

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Recommended Core Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Pause Squat

Supplemental

4 x 75%

4 x 75%

4 x 75%

4 x 75%

8 x 75%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 19

Day 1

Squat

Main

1 x 90%

1 x 90%

1 x 90%

1 x 90%

2 x 90%

Incline Bench Press (Barbell)

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Sumo Deadlift (Barbell)

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

1 x 90%

1 x 90%

1 x 90%

1 x 90%

2 x 90%

Front Squat (Barbell)

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Push Press

Supplemental

3 reps

3 reps

3 reps

3 reps

6 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

1 x 90%

1 x 90%

1 x 90%

1 x 90%

2 x 90%

Close Grip Bench Press (Barbell)

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Recommended Core Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

1 x 90%

1 x 90%

1 x 90%

1 x 90%

2 x 90%

Pause Squat

Supplemental

3 x 80%

3 x 80%

3 x 80%

3 x 80%

6 x 80%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 20

Day 1

Squat

Main
5 x 1 reps

Incline Bench Press (Barbell)

Supplemental

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Sumo Deadlift (Barbell)

Supplemental

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main
5 x 1 reps

Front Squat (Barbell)

Supplemental

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Push Press

Supplemental

2 reps

2 reps

2 reps

2 reps

4 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main
5 x 1 reps

Close Grip Bench Press (Barbell)

Supplemental

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Recommended Core Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main
5 x 1 reps

Pause Squat

Supplemental

2 x 85%

2 x 85%

2 x 85%

2 x 85%

4 x 85%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Week 21

Day 1

Squat

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Incline Bench Press (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Sumo Deadlift (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Ab Wheel

Assistance
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Pull-up (Weighted)

Assistance
5 x 5 reps

Day 2

Bench Press

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Front Squat (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Push Press

Supplemental

8 reps

8 reps

8 reps

8 reps

18 reps

Crunch

Assistance
5 x 10 reps

Fly (Dumbbell)

Assistance
5 x 10 reps

Shrug (Barbell)

Assistance
5 x 10 reps

Day 3

Deadlift

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Close Grip Bench Press (Barbell)

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Recommended Core Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Chest Supported Row (EZ Bar)

Assistance
5 x 10 reps

Day 4

Press

Main

7 x 60%

7 x 60%

7 x 60%

7 x 60%

14 x 60%

Pause Squat

Supplemental

8 x 50%

8 x 50%

8 x 50%

8 x 50%

18 x 50%

Ab Wheel

Assistance
5 x 10 reps

Push-up

Assistance
5 x 9 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

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