Five and Dime
What this template is
Aim for at least 10 reps on your PR sets. You should lower your Training Max down to 80% before starting this template.
Five and Dime is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Five and Dime in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Five and Dime Volume Overview
Sets per Week (Main vs Accessory)
4
Weeks
24
Avg Sets/Week
135
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Five and Dime Weekly Schedule
Week 1
Day 1
Squat
Supplemental5 × 5 reps at 85%
Bench Press
Main5 reps at 65%
5 reps at 75%
10 reps at 85%
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
Supplemental5 × 5 reps at 85%
Deadlift
Main5 reps at 65%
5 reps at 75%
10 reps at 85%
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
Supplemental5 × 5 reps at 85%
Squat
Main5 reps at 65%
5 reps at 75%
10 reps at 85%
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
Deadlift
Supplemental5 × 5 reps at 85%
Overhead Press
Main5 reps at 70%
5 reps at 80%
10 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Squat
Supplemental5 × 5 reps at 90%
Bench Press
Main5 reps at 70%
5 reps at 80%
10 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Overhead Press
Supplemental5 × 5 reps at 90%
Deadlift
Main5 reps at 70%
5 reps at 80%
10 reps at 90%
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
Bench Press
Supplemental5 × 5 reps at 90%
Squat
Main5 reps at 70%
5 reps at 80%
10 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Deadlift
Supplemental5 × 5 reps at 90%
Overhead Press
Main5 reps at 70%
5 reps at 80%
10 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Squat
Supplemental5 × 5 reps at 95%
Bench Press
Main5 reps at 75%
5 reps at 85%
10 reps at 95%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 4
Day 1
Overhead Press
Supplemental5 × 5 reps at 95%
Deadlift
Main5 reps at 70%
5 reps at 80%
10 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Supplemental5 × 5 reps at 95%
Squat
Main5 reps at 75%
5 reps at 85%
10 reps at 95%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Supplemental5 × 5 reps at 95%
Overhead Press
Main5 reps at 75%
5 reps at 85%
10 reps at 95%
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 Five and Dime
How long is the Five and Dime program?
Five and Dime is represented here as a 4-week template with 3 training days per week.
What is the main goal of Five and Dime?
Five and Dime is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Five and Dime designed for?
Five and Dime is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Five and Dime?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.