Beginner Prep School
What this template is
There two main workouts with this program - an A workout and a B workout. Each day has two main lifts and two supplemental lifts. After the main lifts, then perform some assistance exercises, usually bodyweight or something similar. This template includes some additional volume to reinforce and strengthen the body and develop relative body strength. Perform a simple warm-up using all bodyweight. Jumping jacks - 3 sets of 25 reps, Bodyweight squat - 3 sets of 10 reps, Mountain climbers - 3 sets of 10 reps/leg. After the warm-up you begin your jumping routine. Pick one of two jumps: the box jump or the standing long jump. Do about 10-20 jumps per workout
Beginner Prep School is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Beginner Prep School in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Beginner Prep School Volume Overview
Sets per Week (Main vs Accessory)
2
Weeks
48
Avg Sets/Week
240
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Beginner Prep School Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental5 × 5 reps at 70%
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Deadlift
Supplemental5 × 5 reps at 70%
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 5 reps at 65%
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 5 reps at 65%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 2
Day 1
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 5 reps at 65%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 65%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 2
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Squat
Supplemental5 × 5 reps at 75%
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
Supplemental5 × 5 reps at 75%
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
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Questions about Beginner Prep School
How long is the Beginner Prep School program?
Beginner Prep School is represented here as a 2-week template with 3 training days per week.
What is the main goal of Beginner Prep School?
Beginner Prep School is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Beginner Prep School designed for?
Beginner Prep School is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Beginner Prep School?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.