10.8.6.4

Strength and Muscle

4 weeks / 6 days per week

4 weeks of 5x10. 4x8. 3x6. 2x4.

Run 10.8.6.4 in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

10.8.6.4 Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

943

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

5 x 10 reps

Bench Press

Main

5 x 10 reps

Curl

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

3 x 10 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

5 x 10 reps

Yates Row

Assistance

5 x 5 reps

Preacher Curl

Assistance

3 x 10 reps

Lying • Tricep Extension

Assistance

3 x 10 reps

Lying leg curl

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

5 x 10 reps

Bench Press

Main

5 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Wrist curl dumbbell reverse

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

5 x 10 reps

Seated Good Morning

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 10 reps

Incline Dumbbell Curls

Assistance

1 x 20 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

5 x 10 reps

Bench Press

Main

5 x 10 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Reverse Fly

Assistance

3 x 10 reps

Wrist curl with cable

Assistance

1 x 30 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

5 x 10 reps

Shrug

Assistance

5 x 5 reps

Reverse Grip • Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Week 2

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

4 x 8 reps

Bench Press

Main

4 x 8 reps

Curl

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

3 x 10 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

4 x 8 reps

Yates Row

Assistance

5 x 5 reps

Preacher Curl

Assistance

3 x 10 reps

Lying • Tricep Extension

Assistance

3 x 10 reps

Lying leg curl

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

4 x 8 reps

Bench Press

Main

4 x 8 reps

Hammer Curl

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Wrist curl dumbbell reverse

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

4 x 8 reps

Seated Good Morning

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 10 reps

Incline Dumbbell Curls

Assistance

1 x 20 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

4 x 8 reps

Bench Press

Main

4 x 8 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Reverse Fly

Assistance

3 x 10 reps

Wrist curl with cable

Assistance

1 x 30 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

4 x 8 reps

Shrug

Assistance

5 x 5 reps

Reverse Grip • Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Week 3

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

3 x 6 reps

Bench Press

Main

3 x 6 reps

Curl

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

3 x 10 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

3 x 6 reps

Yates Row

Assistance

5 x 5 reps

Preacher Curl

Assistance

3 x 10 reps

Lying • Tricep Extension

Assistance

3 x 10 reps

Lying leg curl

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

3 x 6 reps

Bench Press

Main

3 x 6 reps

Hammer Curl

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Wrist curl dumbbell reverse

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

3 x 6 reps

Seated Good Morning

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 10 reps

Incline Dumbbell Curls

Assistance

1 x 20 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

3 x 6 reps

Bench Press

Main

3 x 6 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Reverse Fly

Assistance

3 x 10 reps

Wrist curl with cable

Assistance

1 x 30 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

3 x 6 reps

Shrug

Assistance

5 x 5 reps

Reverse Grip • Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Week 4

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

2 x 4 reps

Bench Press

Main

2 x 4 reps

Curl

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

3 x 10 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

2 x 4 reps

Yates Row

Assistance

5 x 5 reps

Preacher Curl

Assistance

3 x 10 reps

Lying • Tricep Extension

Assistance

3 x 10 reps

Lying leg curl

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

2 x 4 reps

Bench Press

Main

2 x 4 reps

Hammer Curl

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Wrist curl dumbbell reverse

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

2 x 4 reps

Seated Good Morning

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 10 reps

Incline Dumbbell Curls

Assistance

1 x 20 reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

2 x 4 reps

Bench Press

Main

2 x 4 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Reverse Fly

Assistance

3 x 10 reps

Wrist curl with cable

Assistance

1 x 30 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

2 x 4 reps

Shrug

Assistance

5 x 5 reps

Reverse Grip • Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

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KeyLifts

10.8.6.4

Strength and Muscle

4 weeks / 6 days per week

4 weeks of 5x10. 4x8. 3x6. 2x4.

Run 10.8.6.4 in the App

10.8.6.4 Volume Overview

Reviews

0 reviews

Week 1

Day 1

Chin-up

Hatfield Squat

Bench Press

Curl

Bent Over • Tricep Extension

Wrist curl dumbbell

Day 2

Chin-up

Overhead • Press

Yates Row

Preacher Curl

Lying • Tricep Extension

Lying leg curl

Day 3

Chin-up

Hatfield Squat

Bench Press

Hammer Curl

Lateral • Raise

Wrist curl dumbbell reverse

Day 4

Chin-up

Overhead • Press

Seated Good Morning

Pullover

Leg Extension

Incline Dumbbell Curls

Day 5

Chin-up

Hatfield Squat

Bench Press

Front • Raise

Incline • Reverse Fly

Wrist curl with cable

Day 6

Chin-up

Overhead • Press

Shrug

Reverse Grip • Curl

Standing • Triceps Extension

Pulldown

Week 2

Day 1

Chin-up

Hatfield Squat

Bench Press

Curl

Bent Over • Tricep Extension

Wrist curl dumbbell

Day 2

Chin-up

Overhead • Press

Yates Row

Preacher Curl

Lying • Tricep Extension

Lying leg curl

Day 3

Chin-up

Hatfield Squat

Bench Press

Hammer Curl

Lateral • Raise

Wrist curl dumbbell reverse

Day 4

Chin-up

Overhead • Press

Seated Good Morning

Pullover

Leg Extension

Incline Dumbbell Curls