KeyLifts

5’s Pro Forever

Strength3 weeks · 4 days per week
beginnerintermediateadvancedLeader

What this template is

Can be used as an Anchor or a Leader template. Great for increasing volume without crushing you. First Set Last (FSL) is easy to program and the numbers stay in line with your progress and your programming. It is using the first work set of the 5/3/1 program for 5 sets of 5 reps. Of all the supplemental templates, 5x5 FSL is the one that is the most sustainable over the longest period of time. FSL is also an ideal way for athletes to train as it's easy to recovery from, the volume is easy to regulate, speed/power is maintained and now you can actually do all the other things an athlete must do: run, jump, agilities, skill work and in most cases, school work.

5’s Pro Forever is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run 5’s Pro Forever in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

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5’s Pro Forever Volume Overview

Sets per Week (Main vs Accessory)

08162331Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

31

Avg Sets/Week

180

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W173%W278%W383%

5’s Pro Forever Weekly Schedule

Week 1

Day 3

Unspecified exercise

Main

5 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%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 1

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 10 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 2

Day 3

Unspecified exercise

Main

5 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%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 80%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 1

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 10 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 3

Day 3

Unspecified exercise

Main

5 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%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 85%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 1

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 10 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

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Questions about 5’s Pro Forever

How long is the 5’s Pro Forever program?

5’s Pro Forever is represented here as a 3-week template with 4 training days per week.

What is the main goal of 5’s Pro Forever?

5’s Pro Forever is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is 5’s Pro Forever designed for?

5’s Pro Forever is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track 5’s Pro Forever?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

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