KeyLifts

2x2x2

Strength and Conditioning

3 weeks / 4 days per week

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.

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2x2x2 Volume Overview

Sets per Week (Main vs Accessory)

012243648Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

48

Avg Sets/Week

240

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W174%W279%W384%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Supplemental
5 x 5 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Supplemental
5 x 5 reps

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Week 2

Day 1

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Supplemental
5 x 5 reps

Day 3

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Supplemental
5 x 5 reps

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Week 3

Day 1

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Supplemental
5 x 5 reps

Day 3

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Supplemental
5 x 5 reps

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

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Frequently Asked Questions about 2x2x2

How long is the 2x2x2 program?

The 2x2x2 program is 3 weeks long, with 4 training days per week.

What is the goal of 2x2x2?

The primary goal of 2x2x2 is to help you Strength and Conditioning.

Who is 2x2x2 designed for?

2x2x2 is designed for all lifters looking to Strength and Conditioning.

How do I track 2x2x2 workouts?

You can track 2x2x2 workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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