Prowler Challenge

Challenge9 weeks · 4 days per week

beginnerintermediateadvancedLeader

What this template is

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

Prowler Challenge is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Prowler Challenge in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

Prowler Challenge Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

100

Avg Sets/Week

4004

Avg Reps/Week

Days/Week

Average Intensity by Week

Prowler Challenge Weekly Schedule

Week 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Week 2

Squat

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Bench Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Deadlift

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Overhead Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Week 3

Squat

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Bench Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Deadlift

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Overhead Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Week 4

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Week 5

Squat

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Deadlift

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Bench Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Overhead Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Week 6

Squat

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Deadlift

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Bench Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Overhead Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

6 × 120 reps

Push-Up

Assistance

6 × 10 reps

Pull-up

Assistance

6 × 5 reps

Week 7

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Week 8

Squat

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Deadlift

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Bench Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Overhead Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Week 9

Squat

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Deadlift

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Bench Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

Overhead Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Assistance

10 × 120 reps

Push-Up

Assistance

10 × 10 reps

Pull-up

Assistance

10 × 5 reps

More programs like Prowler Challenge

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Questions about Prowler Challenge

How long is the Prowler Challenge program?

Prowler Challenge is represented here as a 9-week template with 4 training days per week.

What is the main goal of Prowler Challenge?

Prowler Challenge is categorized for Challenge. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Prowler Challenge designed for?

Prowler Challenge is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Prowler Challenge?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts

Prowler Challenge

What this template is

Run Prowler Challenge in KeyLifts

Prowler Challenge Volume Overview

Prowler Challenge Weekly Schedule

Week 1

Day 1

Squat

Prowler

Push-Up

Pull-up

Day 2

Bench Press

Prowler

Push-Up

Pull-up

Day 3

Deadlift

Prowler

Push-Up

Pull-up

Day 4

Overhead Press

Prowler

Push-Up

Pull-up

Week 2

Day 1

Squat

Prowler

Push-Up

Pull-up

Day 2

Bench Press

Prowler

Push-Up

Pull-up

Day 3

Deadlift

Prowler

Push-Up

Pull-up

Day 4

Overhead Press

Prowler

Push-Up

Pull-up

Week 3

Day 1

Squat

Prowler

Push-Up

Pull-up

Day 2

Bench Press

Prowler

Push-Up

Pull-up

Day 3

Deadlift

Prowler

Push-Up

Pull-up

Day 4

Overhead Press

Prowler

Push-Up

Pull-up

Week 4

Day 1

Squat

Prowler

Push-Up

Pull-up

Day 2

Deadlift

Prowler

Push-Up

Pull-up

Day 3