Off-Season For Conditioning
What this template is
This template is similar to Off-Season for Strength only the focus is on conditioning. You can push the main lifts but the focus should be on pushing conditioning.
Off-Season For Conditioning is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Off-Season For Conditioning in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Off-Season For Conditioning Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
46
Avg Sets/Week
404
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Off-Season For Conditioning Weekly Schedule
Week 1
Day 1
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Chin-up
Assistance3 × 10 reps
Bicep Curl
Assistance3 × 10 reps
Shoulder Press
Assistance3 × 10 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Good Morning
Assistance3 × 10 reps
Wheel Rollout
Assistance4 × 12 reps
Day 3
Chin-up
Assistance3 × 10 reps
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Assistance3 × 10 reps
Row
Assistance3 × 12 reps
Day 4
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Leg Press
Assistance3 × 10 reps
Hanging Leg Raise
Assistance3 × 10 reps
Week 2
Day 1
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Chin-up
Assistance3 × 10 reps
Bicep Curl
Assistance3 × 10 reps
Shoulder Press
Assistance3 × 10 reps
Day 2
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Good Morning
Assistance3 × 10 reps
Wheel Rollout
Assistance4 × 12 reps
Day 3
Chin-up
Assistance4 × 10 reps
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Assistance5 × 10 reps
Row
Assistance5 × 12 reps
Day 4
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Leg Press
Assistance3 × 10 reps
Hanging Leg Raise
Assistance3 × 10 reps
Week 3
Day 1
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Chin-up
Assistance3 × 10 reps
Bicep Curl
Assistance3 × 10 reps
Shoulder Press
Assistance3 × 10 reps
Day 2
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Good Morning
Assistance3 × 10 reps
Wheel Rollout
Assistance4 × 12 reps
Day 3
Chin-up
Assistance4 × 10 reps
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Assistance5 × 10 reps
Row
Assistance5 × 12 reps
Day 4
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Leg Press
Assistance3 × 10 reps
Hanging Leg Raise
Assistance3 × 10 reps
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Questions about Off-Season For Conditioning
How long is the Off-Season For Conditioning program?
Off-Season For Conditioning is represented here as a 3-week template with 4 training days per week.
What is the main goal of Off-Season For Conditioning?
Off-Season For Conditioning is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Off-Season For Conditioning designed for?
Off-Season For Conditioning is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Off-Season For Conditioning?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.