KeyLifts

Spinal Tap 5's Pro

Strength3 weeks · 4 days per week
beginnerintermediateLeader

What this template is

This is great program if you have less than 5 years of lifting experience. Lots of work sets and lots of assistance.

Spinal Tap 5's Pro is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Spinal Tap 5's Pro in KeyLifts

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

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Spinal Tap 5's Pro Volume Overview

Sets per Week (Main vs Accessory)

021426384Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

84

Avg Sets/Week

732

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W180%W280%W380%

Spinal Tap 5's Pro Weekly Schedule

Week 1

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Wheel Rollout

Assistance

3 × 8 reps

Chest Dip

Assistance

3 × 12 reps

Pull-up

Assistance

3 × 10 reps

Push-Up

Assistance

3 × 15 reps

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Face Pull

Assistance

3 × 8 reps

Pistol Squat

Assistance

3 × 15 reps

Row

Assistance

3 × 12 reps

Single Arm Swing

Assistance

3 × 12 reps

Day 3

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Wheel Rollout

Assistance

3 × 8 reps

Chest Dip

Assistance

3 × 12 reps

Pull-up

Assistance

3 × 10 reps

Push-Up

Assistance

3 × 15 reps

Day 4

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Face Pull

Assistance

3 × 8 reps

Pistol Squat

Assistance

3 × 15 reps

Row

Assistance

3 × 12 reps

Single Arm Swing

Assistance

3 × 12 reps

Week 2

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Wheel Rollout

Assistance

3 × 8 reps

Chest Dip

Assistance

3 × 12 reps

Pull-up

Assistance

3 × 10 reps

Push-Up

Assistance

3 × 15 reps

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Face Pull

Assistance

3 × 8 reps

Pistol Squat

Assistance

3 × 15 reps

Row

Assistance

3 × 12 reps

Single Arm Swing

Assistance

3 × 12 reps

Day 3

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Wheel Rollout

Assistance

3 × 8 reps

Chest Dip

Assistance

3 × 12 reps

Pull-up

Assistance

3 × 10 reps

Push-Up

Assistance

3 × 15 reps

Day 4

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Face Pull

Assistance

3 × 8 reps

Pistol Squat

Assistance

3 × 15 reps

Row

Assistance

3 × 12 reps

Single Arm Swing

Assistance

3 × 12 reps

Week 3

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Wheel Rollout

Assistance

3 × 8 reps

Chest Dip

Assistance

3 × 12 reps

Pull-up

Assistance

3 × 10 reps

Push-Up

Assistance

3 × 15 reps

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Face Pull

Assistance

3 × 8 reps

Pistol Squat

Assistance

3 × 15 reps

Row

Assistance

3 × 12 reps

Single Arm Swing

Assistance

3 × 12 reps

Day 3

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Wheel Rollout

Assistance

3 × 8 reps

Chest Dip

Assistance

3 × 12 reps

Pull-up

Assistance

3 × 10 reps

Push-Up

Assistance

3 × 15 reps

Day 4

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 65%

5 reps at 75%

5 reps at 85%

Face Pull

Assistance

3 × 8 reps

Pistol Squat

Assistance

3 × 15 reps

Row

Assistance

3 × 12 reps

Single Arm Swing

Assistance

3 × 12 reps

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Questions about Spinal Tap 5's Pro

How long is the Spinal Tap 5's Pro program?

Spinal Tap 5's Pro is represented here as a 3-week template with 4 training days per week.

What is the main goal of Spinal Tap 5's Pro?

Spinal Tap 5's Pro is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Spinal Tap 5's Pro designed for?

Spinal Tap 5's Pro is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Spinal Tap 5's Pro?

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

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