Black Army Jacket
Strength
3 weeks / 4 days per week
This is a great template for experienced lifters that recover well. This uses "Spinal Tap" set percentages. You can also switch out the Spinal Tap percentages for 5's Pro for lifts you don't want to push as hard.
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Black Army Jacket Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
56
Avg Sets/Week
192
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Black Army Jacket
How long is the Black Army Jacket program?
The Black Army Jacket program is 3 weeks long, with 4 training days per week.
What is the goal of Black Army Jacket?
The primary goal of Black Army Jacket is to help you Strength.
Who is Black Army Jacket designed for?
Black Army Jacket is designed for all lifters looking to Strength.
How do I track Black Army Jacket workouts?
You can track Black Army Jacket workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.