KeyLifts

Prowler Challenge

Challenge

9 weeks / 4 days per week

This template is made for increasing your conditioning levels while continuing to hit new PRs on your main lifts. This is not for powerlifters.

Run Prowler Challenge in the App

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

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Play store download

Prowler Challenge Volume Overview

Sets per Week (Main vs Accessory)

0336699132Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9
Main/Supplemental
Accessories

9

Weeks

100

Avg Sets/Week

4004

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W175%W280%W385%W475%W580%W685%W775%W880%W985%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Week 2

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 3

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 4

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Week 3

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 2

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 3

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 4

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Week 4

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Week 5

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 3

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 4

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Week 6

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 2

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 3

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 4

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 120 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Week 7

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Week 8

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Day 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Day 3

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Day 4

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Week 9

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Day 2

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Day 3

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

Day 4

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
10 x 120 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 5 reps

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Frequently Asked Questions about Prowler Challenge

How long is the Prowler Challenge program?

The Prowler Challenge program is 9 weeks long, with 4 training days per week.

What is the goal of Prowler Challenge?

The primary goal of Prowler Challenge is to help you Challenge.

Who is Prowler Challenge designed for?

Prowler Challenge is designed for all lifters looking to Challenge.

How do I track Prowler Challenge workouts?

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

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