Five and Dime
Strength
4 weeks / 3 days per week
Aim for at least 10 reps on your PR sets. You should lower your Training Max down to 80% before starting this template.
Run Five and Dime in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
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
Reviews
0 reviews
Week 1
Day 1
Exercise
SupplementalExercise
Main5 x 65%
5 x 75%
10 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
SupplementalExercise
Main5 x 65%
5 x 75%
10 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
SupplementalExercise
Main5 x 65%
5 x 75%
10 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
SupplementalExercise
Main5 x 75%
5 x 85%
10 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 4
Day 1
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
SupplementalExercise
Main5 x 75%
5 x 85%
10 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
SupplementalExercise
Main5 x 75%
5 x 85%
10 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
More templates like Five and Dime
Faleev minimal - wave 1
Strength4 weeks / 5 days per week3/5/1 3 Day 2 Day Alternating SBD Anchor
Strength3 weeks / 2 days per weekStarting strength Ai variation
Strength6 weeks / 3 days per weekTRUE DELOAD WEEK (EASY / RECOVERY)
Strength1 weeks / 3 days per week
Browse More Templates
Frequently Asked Questions about Five and Dime
How long is the Five and Dime program?
The Five and Dime program is 4 weeks long, with 3 training days per week.
What is the goal of Five and Dime?
The primary goal of Five and Dime is to help you Strength.
Who is Five and Dime designed for?
Five and Dime is designed for all lifters looking to Strength.
How do I track Five and Dime workouts?
You can track Five and Dime workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.