Spinal Tap High School Years
What this template is
The Spinal Tap High School Years program is a variation of the 5/3/1 program that is designed for high school athletes. The program includes a combination of powerlifting and athletic conditioning exercises, with a focus on building strength, power, and speed.
Spinal Tap High School Years is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Spinal Tap High School Years in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Spinal Tap High School Years Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
36
Avg Sets/Week
180
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Spinal Tap High School Years Weekly Schedule
Week 1
Day 1
Squat
Main5 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%
Bench Press
Main5 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%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 3
Deadlift
Main5 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%
Overhead Press
Main5 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%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 2
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 4
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Week 2
Day 1
Squat
Main5 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%
Bench Press
Main5 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%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 3
Deadlift
Main5 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%
Overhead Press
Main5 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%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 2
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 4
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Week 3
Day 1
Squat
Main5 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%
Bench Press
Main5 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%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 3
Deadlift
Main5 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%
Overhead Press
Main5 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%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 2
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 4
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
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Questions about Spinal Tap High School Years
How long is the Spinal Tap High School Years program?
Spinal Tap High School Years is represented here as a 3-week template with 4 training days per week.
What is the main goal of Spinal Tap High School Years?
Spinal Tap High School Years is categorized for Strength and Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Spinal Tap High School Years designed for?
Spinal Tap High School Years is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Spinal Tap High School Years?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.