1000% Awesome
What this template is
Because this is three day a week template and the volume is not as high as BBB, you can push the conditioning a bit more during this phase. There is a lot of supplemental work in 1000% Awesome so this is ideal for those that can handle a lot of sub-maximal volume but don't have the time to lift four days/week. This is strictly a three-day/week program. The supplemental work for the second lift of the day is around 80-85% of your TM.
1000% Awesome is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 1000% Awesome in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
1000% Awesome Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
24
Avg Sets/Week
120
Avg Reps/Week
3
Days/Week
Average Intensity by Week
How to evaluate 1000% Awesome
1000% Awesome is a three-day 5/3/1 template that combines substantial submaximal supplemental work with enough space for conditioning. It is a practical alternative to four-day templates for lifters who want frequent compound-lift practice without lifting on four separate days.
Good fit when
- Intermediate lifters who recover well from submaximal volume
- Athletes balancing three lifting days with conditioning
- People who need a fixed three-day schedule
Consider another program when
- Very new lifters who need a simpler progression
- Anyone unable to manage both the supplemental volume and conditioning
- Lifters who prefer short, low-volume sessions
How progression works
Follow the template's 5/3/1 training-max structure and planned supplemental percentages. Do not convert the supplemental work into repeated maximal sets when the purpose is sustainable volume.
Recovery considerations
The three-day schedule can leave room for conditioning, but that does not make recovery unlimited. Reduce optional work when performance, sleep, or technique deteriorates.
What makes this variation different
Compared with four-day 5/3/1 templates, 1000% Awesome concentrates the weekly lifting work into three sessions while preserving a notable amount of supplemental volume.
Common mistakes
- Assuming a three-day schedule is automatically low volume
- Adding hard conditioning without accounting for lower-body fatigue
- Rushing supplemental work until technique degrades
- Raising the training max because submaximal work feels easy early in the block
1000% Awesome Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Squat
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about 1000% Awesome
How long is the 1000% Awesome program?
1000% Awesome is represented here as a 3-week template with 3 training days per week.
What is the main goal of 1000% Awesome?
1000% Awesome is categorized for Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 1000% Awesome designed for?
1000% Awesome is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 1000% Awesome?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.