KeyLifts

Off-Season For Conditioning

Strength

3 weeks / 4 days per week

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.

Run Off-Season For Conditioning in the App

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

App Store Download
Play store download

Off-Season For Conditioning Volume Overview

Sets per Week (Main vs Accessory)

012243648Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

46

Avg Sets/Week

404

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W175%W280%W385%

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Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 12 reps

Day 3

Exercise

Assistance
3 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Week 2

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 12 reps

Day 3

Exercise

Assistance
4 x 10 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 12 reps

Day 4

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

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

Exercise

Assistance
3 x 10 reps

Day 2

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 12 reps

Day 3

Exercise

Assistance
4 x 10 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
5 x 12 reps

Day 4

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 10 reps

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Frequently Asked Questions about Off-Season For Conditioning

How long is the Off-Season For Conditioning program?

The Off-Season For Conditioning program is 3 weeks long, with 4 training days per week.

What is the goal of Off-Season For Conditioning?

The primary goal of Off-Season For Conditioning is to help you Strength.

Who is Off-Season For Conditioning designed for?

Off-Season For Conditioning is designed for all lifters looking to Strength.

How do I track Off-Season For Conditioning workouts?

You can track Off-Season For Conditioning workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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Play store download
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