Combination

Strength and Muscle3 weeks · 4 days per week

intermediateadvancedLeader

What this template is

This template is for using a variety of supplemental sets/reps for each lift. This template as configure is just a starting point, customize as you see fit.

Combination is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Combination in KeyLifts

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

Combination Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

175

Avg Reps/Week

Days/Week

Average Intensity by Week

Combination Weekly Schedule

Week 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

1 × 20 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

Bench Press

Main

5 reps at 65%

5 reps at 75%

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

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

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

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

10 × 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

Week 2

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

1 × 20 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

Bench Press

Main

5 reps at 70%

5 reps at 80%

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

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

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

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

10 × 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

Week 3

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

1 × 20 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

Bench Press

Main

5 reps at 75%

5 reps at 85%

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

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

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

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

10 × 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

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Questions about Combination

How long is the Combination program?

Combination is represented here as a 3-week template with 4 training days per week.

What is the main goal of Combination?

Combination is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Combination designed for?

Combination is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Combination?

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

KeyLifts

Combination

What this template is

Run Combination in KeyLifts

Combination Volume Overview

Combination Weekly Schedule

Week 1

Day 3

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 1

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 3

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 1

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 3

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 1

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

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