2x2x2
What this template is
2x2x2 is a program designed to improve strength and technique on the main lifts. The workouts include multiple sets of low-rep sets using the 5/3/1 progression, as well as assistance exercises to build strength and technique. This program is ideal for lifters who want to improve their technique and build strength on the main lifts. Tips for running this program include focusing on form and technique, choosing the right assistance exercises, and being consistent with your training.
2x2x2 is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 2x2x2 in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
2x2x2 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
48
Avg Sets/Week
240
Avg Reps/Week
4
Days/Week
Average Intensity by Week
2x2x2 Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Squat
Supplemental5 × 5 reps at 65%
Bench Press
Supplemental5 × 5 reps at 65%
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 65%
Deadlift
Supplemental5 × 5 reps at 65%
Day 2
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-100 reps
Day 4
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-100 reps
Week 2
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Squat
Supplemental5 × 5 reps at 70%
Bench Press
Supplemental5 × 5 reps at 70%
Day 3
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Overhead Press
Supplemental5 × 5 reps at 70%
Deadlift
Supplemental5 × 5 reps at 70%
Day 2
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-100 reps
Day 4
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-100 reps
Week 3
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Squat
Supplemental5 × 5 reps at 75%
Bench Press
Supplemental5 × 5 reps at 75%
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Overhead Press
Supplemental5 × 5 reps at 75%
Deadlift
Supplemental5 × 5 reps at 75%
Day 2
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-100 reps
Day 4
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-100 reps
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Questions about 2x2x2
How long is the 2x2x2 program?
2x2x2 is represented here as a 3-week template with 4 training days per week.
What is the main goal of 2x2x2?
2x2x2 is categorized for Strength and Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 2x2x2 designed for?
2x2x2 is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 2x2x2?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.