Off-Season For Strength
What this template is
Off-Season for Strength is a template with less focus and volume on the assistance work and more focus on the main work and setting PRs.
Off-Season For Strength is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Off-Season For Strength in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Off-Season For Strength Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
64
Avg Sets/Week
647
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Off-Season For Strength 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
Chest Dip
Assistance3 × 10 reps
Face Pull
Assistance3 × 20 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Good Morning
Assistance3 × 10 reps
Row
Assistance3 × 10 reps
Leg Curl
Assistance3 × 12 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
Push-Up
Assistance3 × 10 reps
Reverse Fly
Assistance3 × 20 reps
Day 4
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Leg Press
Assistance3 × 10 reps
Glute-Ham Raise
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
Chest Dip
Assistance3 × 10 reps
Face Pull
Assistance3 × 20 reps
Day 2
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Good Morning
Assistance3 × 10 reps
Row
Assistance3 × 10 reps
Leg Curl
Assistance3 × 12 reps
Wheel Rollout
Assistance4 × 12 reps
Day 3
Chin-up
Assistance3 × 10 reps
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Assistance3 × 10 reps
Row
Assistance3 × 12 reps
Push-Up
Assistance3 × 10 reps
Reverse Fly
Assistance3 × 20 reps
Day 4
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Leg Press
Assistance3 × 10 reps
Glute-Ham Raise
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
Chest Dip
Assistance3 × 10 reps
Face Pull
Assistance3 × 20 reps
Day 2
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Good Morning
Assistance3 × 10 reps
Row
Assistance3 × 10 reps
Leg Curl
Assistance3 × 12 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
Assistance3 × 10 reps
Row
Assistance3 × 12 reps
Push-Up
Assistance3 × 10 reps
Reverse Fly
Assistance3 × 20 reps
Day 4
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Leg Press
Assistance3 × 10 reps
Glute-Ham Raise
Assistance3 × 10 reps
Hanging Leg Raise
Assistance3 × 10 reps
More programs like Off-Season For Strength
- 5/3/13 weeks
Weekly frequency
3 days per week
5/3/1 For Beginners (Reddit)
Strength
Program duration3 weeksCommunity use1.1KbeginnerOtherView program - 5/3/11 week
Weekly frequency
4 days per week
7th Week, Deload
Strength
Program duration1 weekCommunity use623beginnerintermediateDeloadView program - 5/3/13 weeks
Weekly frequency
3 days per week
Beyond 5/3/1 Training Maximally Template 10
Strength
Program duration3 weeksCommunity use522intermediateadvancedOtherView program - 5/3/12 weeks
Weekly frequency
3 days per week
Beginner Prep School
Strength
Program duration2 weeksCommunity use506beginnerintermediateLeaderView program
Browse related program collections
Questions about Off-Season For Strength
How long is the Off-Season For Strength program?
Off-Season For Strength is represented here as a 3-week template with 4 training days per week.
What is the main goal of Off-Season For Strength?
Off-Season For Strength is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Off-Season For Strength designed for?
Off-Season For Strength 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 Strength?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.