Con Clavi Con Dio
What this template is
Con Clavi Con Dio is a template that is basically 2 days of lifting, 2 days of mobility/flexibility, and 2 days of conditioning. Don't be afraid to mix and match programming.
Con Clavi Con Dio is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Con Clavi Con Dio in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Con Clavi Con Dio Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
28
Avg Sets/Week
140
Avg Reps/Week
2
Days/Week
Average Intensity by Week
Con Clavi Con Dio Weekly Schedule
Week 1
Day 1
Squat
Main5 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%
Bench Press
Main5 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%
Day 2
Deadlift
Main5 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%
Overhead Press
Main5 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%
Week 2
Day 1
Squat
Main5 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%
Bench Press
Main5 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%
Day 2
Deadlift
Main5 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%
Overhead Press
Main5 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%
Week 3
Day 1
Squat
Main5 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%
Bench Press
Main5 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%
Day 2
Deadlift
Main5 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%
Overhead Press
Main5 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%
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Questions about Con Clavi Con Dio
How long is the Con Clavi Con Dio program?
Con Clavi Con Dio is represented here as a 3-week template with 2 training days per week.
What is the main goal of Con Clavi Con Dio?
Con Clavi Con Dio is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Con Clavi Con Dio designed for?
Con Clavi Con Dio is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Con Clavi Con Dio?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.