KeyLifts

More Squatting

Strength

3 weeks / 5 days per week

This is a 5 day a week program focused on building up your Squat. You'll be squatting 5 times a week. This program is not for the faint of heart.

Run More Squatting in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

App Store Download
Play store download

More Squatting Volume Overview

Sets per Week (Main vs Accessory)

011233445Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

45

Avg Sets/Week

296

Avg Reps/Week

5

Days/Week

Average Intensity by Week

W178%W280%W383%

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Week 1

Day 1

Exercise

Main

5 x 65%

3 x 75%

1 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 3

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 5

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Exercise

Main

5 x 70%

3 x 80%

1 x 90%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 3

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 5

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Week 3

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 3

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Main

3 x 65%

3 x 75%

3 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 5

Exercise

Main

3 x 75%

3 x 85%

1 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

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Frequently Asked Questions about More Squatting

How long is the More Squatting program?

The More Squatting program is 3 weeks long, with 5 training days per week.

What is the goal of More Squatting?

The primary goal of More Squatting is to help you Strength.

Who is More Squatting designed for?

More Squatting is designed for all lifters looking to Strength.

How do I track More Squatting workouts?

You can track More Squatting workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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