KeyLifts
Templates
Template Editor
Help
Log In
531 Templates
10-8-6/5-3-1 DUP
Strength and Muscle
2 weeks / 6 days per week
10/5/1
Strength
3 weeks / 4 days per week
1000% Awesome
Conditioning
3 weeks / 3 days per week
1000% Awesome FEC
Strength and Conditioning
3 weeks / 3 days per week
1000% Awesome, Anchor
Conditioning
3 weeks / 3 days per week
1000% awesome 2.0
Strength and Conditioning
4 weeks / 3 days per week
2 Day Boring But Big
Build Muscle
3 weeks / 2 days per week
2 Upper/1 Lower (Auto Reg) - Anchor
Strength and Muscle
9 weeks / 3 days per week
2 Upper/1 Lower (Auto Reg) - Leader
Strength and Muscle
9 weeks / 3 days per week
2x a week FSL Leader
Strength and Conditioning
6 weeks / 2 days per week
2x a week FSL anchor
Strength and Muscle
6 weeks / 2 days per week
2x2x2
Strength and Conditioning
3 weeks / 4 days per week
2x2x2, Anchor
Strength and Conditioning
3 weeks / 4 days per week
3 week 5/3/1 DUP
Strength and Muscle
3 weeks / 3 days per week
3/5/1
Strength
3 weeks / 4 days per week
3/5/1 3 Day 2 Day Alternating SBD Anchor
Strength
3 weeks / 2 days per week
3/5/1 3 Day 2 Day Alternating SBD Leader
Strength
6 weeks / 2 days per week
3/5/1 First Set Last
Strength
3 weeks / 4 days per week
3/5/1 First Set Last 3 Day
Strength
4 weeks / 3 days per week
3/5/1 First Set Last, PR Sets and Jokers
Strength
3 weeks / 4 days per week
351 First Set Last, PR Set, and Jokers 3 Day
Strength
4 weeks / 3 days per week
5 Pro BBB 2 upper 1 lower
Strength and Muscle
6 weeks / 3 days per week
5'Pro + FSL for Long Distance Runner
Strength and Conditioning
3 weeks / 2 days per week
5's Pro
Strength
3 weeks / 4 days per week
5's Pro + SSL xx
Strength and Conditioning
3 weeks / 4 days per week
5/3/1 & Bodybuilding modified
Strength and Muscle
3 weeks / 4 days per week
5/3/1 + Heavy accessory work
Build Muscle
3 weeks / 4 days per week
5/3/1 2 days per week 5's PRO
Strength
3 weeks / 2 days per week
5/3/1 2 days/week
Strength
3 weeks / 2 days per week
5/3/1 3day BBB no squats
Strength and Muscle
12 weeks / 3 days per week
5/3/1 3day variation with BBB
Strength and Muscle
12 weeks / 3 days per week
5/3/1 Bodybuilding
Build Muscle
3 weeks / 4 days per week
5/3/1 Bodybuilding But Better
Strength and Muscle
3 weeks / 4 days per week
5/3/1 Bodybuilding Optimized
Strength and Muscle
3 weeks / 4 days per week
5/3/1 Deload 2 Day
Strength
1 weeks / 2 days per week
5/3/1 Deload 2 Day (with warm-up sets)
Strength
1 weeks / 2 days per week
5/3/1 Deload 3 Day
Strength
1 weeks / 3 days per week
5/3/1 FSL AMRAP
Strength and Muscle
3 weeks / 4 days per week
5/3/1 FSL AMRAP Alt2
Strength and Muscle
3 weeks / 4 days per week
5/3/1 FSL AMRAP Deload
Strength and Muscle
1 weeks / 4 days per week
5/3/1 FSL AMRAP RIR
Strength and Muscle
4 weeks / 4 days per week
5/3/1 FSL Bodyweight Assistance
Strength and Conditioning
3 weeks / 4 days per week
5/3/1 For Beginners (Reddit)
Strength
3 weeks / 3 days per week
5/3/1 Glorious Physique
Strength and Muscle
3 weeks / 4 days per week
5/3/1 I’m Not Doing Jack
Strength
3 weeks / 4 days per week
5/3/1 Lift & Sleep
Strength
4 weeks / 3 days per week
5/3/1 Lower, BBB Upper
Strength and Muscle
9 weeks / 2 days per week
5/3/1 PR Set
Strength
3 weeks / 4 days per week
5/3/1 PR Set FSL
Strength and Muscle
3 weeks / 4 days per week
5/3/1 Put Your Back Into the Oar
Strength and Muscle
3 weeks / 4 days per week
5/3/1 Strength Circuit
Strength and Conditioning
2 weeks / 3 days per week
5/3/1 Strength Circuit, Anchor
Strength and Conditioning
3 weeks / 4 days per week
5/3/1 Upper Lower
Strength and Muscle
3 weeks / 4 days per week
5/3/1 Upper Lower Accessories
Strength and Muscle
3 weeks / 4 days per week
5/3/1 for Beginners (Black Iron Beast)
Strength
3 weeks / 3 days per week
5/3/1 forever custom
Strength and Conditioning
4 weeks / 3 days per week
5/3/1 hurtz
Strength and Muscle
4 weeks / 4 days per week
5/3/1 → High- Performance Hybrid (3 Days / Strength +
Strength and Conditioning
6 weeks / 3 days per week
5/3/1, Modified, 3 Day (no OHP)
Strength and Muscle
4 weeks / 3 days per week
5/31 Antique Hotrod
Strength
3 weeks / 4 days per week
50+ hypermobility
Strength and Muscle
12 weeks / 4 days per week
50+ intermediate adv Strength
Strength
3 weeks / 4 days per week
531 / Murph
Strength and Conditioning
4 weeks / 3 days per week
531 FSL 2 days/week
Strength and Conditioning
3 weeks / 2 days per week
531 FSL SBDOR
Strength
3 weeks / 3 days per week
531 New father routine
Build Muscle
3 weeks / 4 days per week
53135
Strength and Muscle
2 weeks / 4 days per week
5s PRO 3x5 FSL for Deep Cuts
Strength
3 weeks / 4 days per week
5s PRO FSL w PR on 1s Week
Strength
3 weeks / 4 days per week
5s Pro BBB 3 day
Build Muscle
3 weeks / 3 days per week
5x5/3/1 3 Day
Build Muscle
3 weeks / 3 days per week
5x5/3/1 FSL
Build Muscle
3 weeks / 4 days per week
5x5/3/1 FSL 3 Day
Build Muscle
4 weeks / 3 days per week
5x5/3/1 FSL BBS 3 Day
Build Muscle
3 weeks / 3 days per week
5x5/3/1 FSL Widowmaker 3 Day
Build Muscle
3 weeks / 3 days per week
5x5/3/1 Walt’s Mod
Build Muscle
5 weeks / 3 days per week
5x5/3/1, Anchor
Build Muscle
3 weeks / 4 days per week
5x5/3/1, Anchor 3 Day
Build Muscle
4 weeks / 3 days per week
5x5/3/1, Anchor FSL
Build Muscle
3 weeks / 4 days per week
5x5/3/1, Anchor FSL 3 Day
Build Muscle
4 weeks / 3 days per week
5x5/3/1, FSL, Leader
Build Muscle
4 weeks / 3 days per week
5’s PRO 1000% Awesome, Anchor
Conditioning
3 weeks / 3 days per week
5’s PRO First Set Last
Strength
3 weeks / 4 days per week
5’s PRO First Set Last 3 Day
Strength
4 weeks / 3 days per week
5’s Pro Forever
Strength
3 weeks / 4 days per week
5’s Pro Forever, Anchor
Strength
3 weeks / 4 days per week
7th Week, Deload
Strength
1 weeks / 4 days per week
7th Week, PR Test
Strength
1 weeks / 4 days per week
7th Week, Training Max Test
Strength
1 weeks / 4 days per week
7th week upper Lower
Strength and Muscle
1 weeks / 4 days per week
80% week 7 deload
Strength
1 weeks / 3 days per week
Advanced 5/3/1
Strength
3 weeks / 4 days per week
Advanced strength and conditioning top set programming
Strength and Conditioning
6 weeks / 3 days per week
At The Mouth, BBS
Strength and Muscle
3 weeks / 4 days per week
BBB Upper, SSL Lower
Strength and Muscle
3 weeks / 4 days per week
BBB Upper/Lower Split
Strength and Muscle
3 weeks / 4 days per week
BBB arms
Build Muscle
3 weeks / 4 days per week
BBS 5's Pro 3/5/1
Strength
3 weeks / 4 days per week
Bangers & Mash
Strength and Muscle
3 weeks / 4 days per week
Beginner 5/3/1 Prep school
Strength and Muscle
3 weeks / 4 days per week
Beginner Prep School
Strength
2 weeks / 3 days per week
Beginner's 3/5/1
Strength and Muscle
2 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 1
Strength
3 weeks / 4 days per week
Beyond 5/3/1 Training Maximally Template 10
Strength
3 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 11
Strength
2 weeks / 2 days per week
Beyond 5/3/1 Training Maximally Template 2
Strength
3 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 3
Strength
3 weeks / 4 days per week
Beyond 5/3/1 Training Maximally Template 4
Strength
3 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 5
Strength
3 weeks / 6 days per week
Beyond 5/3/1 Training Maximally Template 6
Strength
3 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 7
Strength
2 weeks / 7 days per week
Beyond 5/3/1 Training Maximally Template 8
Strength
3 weeks / 2 days per week
Beyond 5/3/1 Training Maximally Template 9
Strength
3 weeks / 3 days per week
Beyond First Set Last
Strength
3 weeks / 4 days per week
Black Army Jacket
Strength
3 weeks / 4 days per week
Black Army Jacket, Anchor
Strength
3 weeks / 4 days per week
Bodybuild The Upper/Athlete The Lower
Strength and Muscle
3 weeks / 4 days per week
Bodybuild The Upper/Athlete The Lower, Anchor
Strength and Muscle
3 weeks / 4 days per week
Bodybuilding
Build Muscle
9 weeks / 4 days per week
Boring But Big
Build Muscle
3 weeks / 4 days per week
Boring But Big (70/60/50) 3 Day
Build Muscle
4 weeks / 3 days per week
Boring But Big Beefcake
Strength and Muscle
3 weeks / 4 days per week
Boring But Big Challenge
Challenge
9 weeks / 4 days per week
Boring But Big FSL 3 Day
Build Muscle
3 weeks / 3 days per week
Boring But Big, 3 Day
Build Muscle
4 weeks / 3 days per week
Boring But Big, 3 Day, Reverse Order
Build Muscle
4 weeks / 3 days per week
Boring But Big, FSL
Build Muscle
3 weeks / 4 days per week
Boring But Strong
Strength and Muscle
3 weeks / 4 days per week
Boring But Strong (5s Pro and 3/5/1)
Strength and Muscle
3 weeks / 4 days per week
Boring But Strong 5's Pro
Strength and Muscle
3 weeks / 4 days per week
Boring But Strong Challenge
Challenge
9 weeks / 4 days per week
Boring Muscular and Slim
Conditioning
3 weeks / 4 days per week
Boring but big upper lower
Build Muscle
3 weeks / 4 days per week
Bridge Deload
Strength
1 weeks / 4 days per week
Building The Monolith
Strength and Muscle
6 weeks / 3 days per week
Building a Bigger Yoke
Build Muscle
3 weeks / 4 days per week
Butch Ferret
Build Muscle
9 weeks / 4 days per week
Carlos24k
Strength and Conditioning
4 weeks / 4 days per week
Cian 6-5
Strength
6 weeks / 5 days per week
Coffinworm
Strength
3 weeks / 4 days per week
Coffinworm, 3 Day
Strength
4 weeks / 3 days per week
Coffinworm, Anchor
Strength
3 weeks / 4 days per week
Combination
Strength and Muscle
3 weeks / 4 days per week
Con Clavi Con Dio
Strength
3 weeks / 2 days per week
Con Clavi Con Dio, Anchor
Strength
3 weeks / 2 days per week
Dec 25
Strength and Muscle
4 weeks / 5 days per week
Defranco’s Agile 8
Conditioning
1 weeks / 1 days per week
First Set Last
Strength
3 weeks / 4 days per week
First Set Last 3 Day
Strength
4 weeks / 3 days per week
First Set Last Widowmaker
Strength
3 weeks / 4 days per week
First Set Last Widowmaker 3 Day
Strength
4 weeks / 3 days per week
Five and Dime
Strength
4 weeks / 3 days per week
Five and Dime, Anchor
Strength
4 weeks / 3 days per week
Forever Boring But Big
Build Muscle
3 weeks / 4 days per week
Forever Boring But Big Advanced
Build Muscle
3 weeks / 4 days per week
Forever Boring But Big Advanced 3 Day
Build Muscle
4 weeks / 3 days per week
Forever Boring But Big, 3 Day
Build Muscle
4 weeks / 3 days per week
Full Body - Squat, Push, Pull
Build Muscle
3 weeks / 3 days per week
Full Body - Squat, Push, Pull, Anchor
Build Muscle
3 weeks / 3 days per week
Full Body 5’s PRO FSL
Strength
3 weeks / 4 days per week
Full Body 5’s PRO FSL PR Set
Strength
3 weeks / 4 days per week
Full Body Beyond First Set Last
Strength
3 weeks / 4 days per week
Full Body Boring But Big
Build Muscle
3 weeks / 4 days per week
Full Body Boring But Big 3 Day
Build Muscle
4 weeks / 3 days per week
Full Body FSL Widowmaker
Strength
3 weeks / 4 days per week
Full Body, 85%
Strength
3 weeks / 4 days per week
Full Body, Four Days
Strength
3 weeks / 4 days per week
Full Body, Four Days Anchor
Strength
3 weeks / 4 days per week
God is a Beast
Strength and Muscle
6 weeks / 4 days per week
God is a Beast, Anchor
Strength and Muscle
3 weeks / 4 days per week
Hard Gainers
Build Muscle
3 weeks / 4 days per week
High Intensity Deload Combined Days
Strength
1 weeks / 2 days per week
Hybrid Strength – Deadlift After Basketball copy
Strength and Conditioning
6 weeks / 3 days per week
Jacked&Strong
Strength and Muscle
4 weeks / 4 days per week
Krypteia 2 Day
Strength and Conditioning
4 weeks / 2 days per week
Krypteia Redux
Strength and Muscle
3 weeks / 3 days per week
Krypteia, Part 1
Strength and Muscle
3 weeks / 4 days per week
Krypteia, Part 1 fight
Strength and Conditioning
3 weeks / 4 days per week
Krypteia, Part 2
Strength and Muscle
3 weeks / 3 days per week
Krypteia, Part 3
Strength
3 weeks / 3 days per week
Leviathan
Strength
3 weeks / 4 days per week
Leviathan, Anchor
Strength
3 weeks / 4 days per week
Limited Time - 5/3/1 “ish”
Strength and Muscle
6 weeks / 3 days per week
Limited Time Boring But Big
Strength and Conditioning
3 weeks / 4 days per week
Limited Time Boring But Strong
Strength and Conditioning
3 weeks / 4 days per week
Limited Time Widowmaker
Strength and Conditioning
3 weeks / 4 days per week
Limited Time, Anchor
Strength and Conditioning
3 weeks / 4 days per week
Lower upper BBB
Build Muscle
3 weeks / 4 days per week
More Squatting
Strength
3 weeks / 5 days per week
NIK 3x BWS 2025
Lose Fat
4 weeks / 3 days per week
NTW, Boring But Strong
Strength
3 weeks / 4 days per week
Negative Birth, BBS
Strength
3 weeks / 4 days per week
Off-Season For Conditioning
Strength
3 weeks / 4 days per week
Off-Season For Mass
Strength
3 weeks / 4 days per week
Off-Season For Mass 5s Pro
Strength and Muscle
3 weeks / 4 days per week
Off-Season For Strength
Strength
3 weeks / 4 days per week
Original 5/3/1 Forever, 3 Day
Strength
2 weeks / 3 days per week
PPL Custom
Build Muscle
4 weeks / 6 days per week
PR (W 1/3) FSL 3/5/1
Build Muscle
3 weeks / 4 days per week
PR Set and First Set Last
Strength and Muscle
3 weeks / 4 days per week
Pervertor
Strength and Muscle
3 weeks / 4 days per week
Pervertor, Anchor
Strength and Muscle
3 weeks / 4 days per week
Portal’s 5x5/3/1
Strength
3 weeks / 4 days per week
Portal’s 5x5/3/1, Anchor
Build Muscle
3 weeks / 4 days per week
Ppl 5/3/1 smash
Strength and Muscle
3 weeks / 6 days per week
Prep and Fat Loss
Lose Fat
6 weeks / 4 days per week
Prowler Challenge
Challenge
9 weeks / 4 days per week
Rhodes 5x5/3/1
Strength and Muscle
3 weeks / 4 days per week
Rhodes 5x5/3/1 3 Day
Strength and Muscle
4 weeks / 3 days per week
Rhodes 5x5/3/1 FSL
Strength and Muscle
3 weeks / 4 days per week
Rhodes 5x5/3/1 FSL 3 Day
Strength and Muscle
4 weeks / 3 days per week
Rhodes 5x5/3/1 FSL BBS 3 Day
Strength and Muscle
3 weeks / 3 days per week
Rhodes 5x5/3/1 FSL Widowmaker 3 Day
Strength and Muscle
3 weeks / 3 days per week
Rhodes 5x5/3/1, Anchor
Strength and Muscle
3 weeks / 4 days per week
Rhodes 5x5/3/1, Anchor 3 Day
Strength and Muscle
4 weeks / 3 days per week
Rhodes 5x5/3/1, Anchor FSL
Strength and Muscle
3 weeks / 4 days per week
Rhodes 5x5/3/1, Anchor FSL 3 Day
Strength and Muscle
4 weeks / 3 days per week
Rhodes Krypteia
Strength and Muscle
4 weeks / 3 days per week
S.V.R. II
Challenges
3 weeks / 4 days per week
S.V.R. II 3 Day
Challenges
4 weeks / 3 days per week
S.V.R. II, Anchor
Challenges
3 weeks / 4 days per week
S.V.R. II, Anchor 3 Day
Challenges
4 weeks / 3 days per week
Sats 531 Forever - Leader
Strength and Muscle
3 weeks / 4 days per week
Second Set Last
Strength
3 weeks / 4 days per week
Second Set Last, Boring but Strong
Strength
3 weeks / 4 days per week
Shaw 50+ intermediate adv Strength
Strength and Muscle
3 weeks / 6 days per week
Simplest Strength Template
Strength
3 weeks / 4 days per week
Simplest Strength Template (Top Set variation)
Strength
3 weeks / 4 days per week
Simplest Strength Template (Top Set variation), Anchor
Strength
3 weeks / 4 days per week
Simplest Strength Template, Anchor
Strength
3 weeks / 4 days per week
Slightly Less Boring But Big
Build Muscle
3 weeks / 4 days per week
Slightly Less Boring But Big Short on Time
Build Muscle
3 weeks / 4 days per week
Slightly Less Boring But Big Short on Time 3 Day
Build Muscle
4 weeks / 3 days per week
Slightly Less Boring But Big Short on Time 3 Day_OR
Build Muscle
4 weeks / 3 days per week
Slightly Less Boring But Big, 3 Day
Build Muscle
4 weeks / 3 days per week
Slightly Less Boring But Big/First Set Last
Build Muscle
3 weeks / 4 days per week
Slightly Less Boring But Big/First Set Last 3 Day
Build Muscle
4 weeks / 3 days per week
Slightly Less Forever Boring But Big
Build Muscle
3 weeks / 4 days per week
Slightly Less Forever Boring But Big 3 Day
Build Muscle
4 weeks / 3 days per week
Spinal Tap 5's Pro
Strength
3 weeks / 4 days per week
Spinal Tap 5's Pro, Anchor
Strength
3 weeks / 4 days per week
Spinal Tap High School Years
Strength and Conditioning
3 weeks / 4 days per week
Spinal Tap High School Years, Anchor
Strength and Conditioning
3 weeks / 4 days per week
Strength & Condition with circuits
Conditioning
5 weeks / 3 days per week
Strength and Conditioning
Strength and Conditioning
5 weeks / 3 days per week
Supplemental Heaven
Strength
3 weeks / 4 days per week
Supplemental Heaven, Full Body
Strength
3 weeks / 4 days per week
TRUE DELOAD WEEK (EASY / RECOVERY)
Strength
1 weeks / 3 days per week
TW BBB
Strength and Muscle
4 weeks / 4 days per week
The Morning Star
Strength
3 weeks / 3 days per week
The Morning Star, Anchor
Strength
3 weeks / 3 days per week
The Whip and The Body, BBS
Strength
3 weeks / 4 days per week
The eternal walrus
Strength and Conditioning
3 weeks / 4 days per week
Titanium Knickknack Challenge
Challenge
7 weeks / 5 days per week
Training for Inconsistent and Busy Men 2.0
Build Muscle
3 weeks / 2 days per week
Triumvirate
Strength
3 weeks / 4 days per week
Triumvirate 2.0
Strength and Conditioning
4 weeks / 3 days per week
Upper Lower 4 Day Busy Gym Superset Extravaganza
Build Muscle
9 weeks / 4 days per week
Volume and Strength
Strength
3 weeks / 3 days per week
Volume and Strength, Anchor
Strength
3 weeks / 3 days per week
WEEK 7 INTENSE DELOAD
Strength and Conditioning
1 weeks / 3 days per week
Weight Training for a Marathon
Strength and Conditioning
4 weeks / 3 days per week
Wendler Classic
Strength and Conditioning
3 weeks / 5 days per week
Wendler Classic, Anchor
Strength and Conditioning
3 weeks / 2 days per week
Wendler's Advice Leader Cycle 1
Strength
3 weeks / 4 days per week
Wendler's Advice Leader Cycle 2
Strength and Muscle
3 weeks / 4 days per week
Widowmaker Circuit
Strength
3 weeks / 4 days per week
Widowmaker Circuit, Anchor
Strength
3 weeks / 4 days per week
🦾PPŁ x3🦍🦿
Strength and Muscle
9 weeks / 3 days per week
🦾PPŁ🦍3x🦿
Strength and Muscle
3 weeks / 3 days per week