Spinal Tap 5's Pro
Strength
3 weeks / 4 days per week
This is great program if you have less than 5 years of lifting experience. Lots of work sets and lots of assistance.
Run Spinal Tap 5's Pro in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Spinal Tap 5's Pro Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
84
Avg Sets/Week
732
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceWeek 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceWeek 3
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 75%
5 x 85%
5 x 95%
5 x 65%
5 x 75%
5 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
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Frequently Asked Questions about Spinal Tap 5's Pro
How long is the Spinal Tap 5's Pro program?
The Spinal Tap 5's Pro program is 3 weeks long, with 4 training days per week.
What is the goal of Spinal Tap 5's Pro?
The primary goal of Spinal Tap 5's Pro is to help you Strength.
Who is Spinal Tap 5's Pro designed for?
Spinal Tap 5's Pro is designed for all lifters looking to Strength.
How do I track Spinal Tap 5's Pro workouts?
You can track Spinal Tap 5's Pro workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.