Black Army Jacket
What this template is
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.
Black Army Jacket is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Black Army Jacket in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
Black Army Jacket Weekly Schedule
Week 1
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Bench Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Overhead Press
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Deadlift
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Bench Press
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Squat
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Deadlift
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Bench Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Overhead Press
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Deadlift
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Bench Press
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Squat
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Deadlift
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Bench Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Overhead Press
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Deadlift
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Bench Press
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Squat
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Deadlift
Main3 reps at 70%
3 reps at 80%
1 reps at 90%
3 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about Black Army Jacket
How long is the Black Army Jacket program?
Black Army Jacket is represented here as a 3-week template with 4 training days per week.
What is the main goal of Black Army Jacket?
Black Army Jacket is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Black Army Jacket designed for?
Black Army Jacket is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Black Army Jacket?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.