Strength and Conditioning

Strength and Conditioning5 weeks · 3 days per week

beginnerintermediateadvancedOther

What this template is

Strength and Conditioning is a program designed to improve both strength and cardiovascular fitness. This program includes a variety of strength exercises, as well as conditioning work such as sprints and prowler pushes. The workouts are challenging and can be customized to fit the needs of individual lifters. This program is ideal for lifters who want to improve their overall fitness and athletic performance. Tips for running this program include starting slowly and gradually increasing the intensity of your conditioning work, focusing on recovery and nutrition, and tracking your progress over time.

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

Run Strength and Conditioning in KeyLifts

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

Strength and Conditioning Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

705

Avg Reps/Week

Days/Week

Average Intensity by Week

Strength and Conditioning Weekly Schedule

Week 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

3 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Prowler

Supplemental

5 × 5 reps at 75%

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 reps at 75%

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

3 × 5 reps at 75%

Choose a Pull exercise

Assistance

25-50 reps

Sled Drag

Supplemental

4 × 50 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

3 × 5 reps at 80%

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

5 × 5 reps at 80%

Prowler

Supplemental

4 × 50 reps at 75%

Week 2

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

3 × 5 reps at 85%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Prowler

Supplemental

4 × 50 reps at 75%

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

5 × 5 reps at 85%

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

3 × 5 reps at 80%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Sled Drag

Supplemental

4 × 50 reps at 80%

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

5 × 5 reps at 80%

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

5 × 5 reps at 85%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

3 × 5 reps at 85%

Sled Drag

Supplemental

4 × 50 reps at 70%

Week 3

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Deadlift

Main

5 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Overhead Press

Main

5 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Sled Drag

Supplemental

4 × 50 reps at 50%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Squat

Main

5 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Main

5 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Prowler

Supplemental

4 × 50 reps at 50%

Squat

Main

5 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Bench Press

Main

5 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Prowler

Supplemental

4 × 50 reps at 50%

Week 4

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Prowler

Supplemental

4 × 50 reps at 75%

Bench Press

Supplemental

3 × 5 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Sled Drag

Supplemental

4 × 50 reps at 75%

Overhead Press

Supplemental

3 × 5 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Bench Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Prowler

Supplemental

4 × 50 reps at 75%

Bench Press

Supplemental

3 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 5

Deadlift

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Overhead Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Sled Drag

Supplemental

4 × 50 reps at 75%

Overhead Press

Supplemental

3 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Bench Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Prowler

Supplemental

4 × 50 reps at 75%

Bench Press

Supplemental

3 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Overhead Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Sled Drag

Supplemental

4 × 50 reps at 75%

Overhead Press

Supplemental

3 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

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Questions about Strength and Conditioning

How long is the Strength and Conditioning program?

Strength and Conditioning is represented here as a 5-week template with 3 training days per week.

What is the main goal of Strength and Conditioning?

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

Who is Strength and Conditioning designed for?

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

How can I track Strength and Conditioning?

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

KeyLifts

Strength and Conditioning

What this template is

Run Strength and Conditioning in KeyLifts

Strength and Conditioning Volume Overview

Strength and Conditioning Weekly Schedule

Week 1

Day 1

Squat

Squat

Choose a Push exercise

Prowler

Choose a Pull exercise

Choose a Legs exercise

Bench Press

Bench Press

Day 2

Deadlift

Deadlift

Choose a Pull exercise

Sled Drag

Choose a Push exercise

Choose a Legs exercise

Overhead Press

Overhead Press

Day 3

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Squat

Squat

Bench Press

Bench Press

Prowler

Week 2

Day 2

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Prowler

Bench Press

Bench Press

Day 1

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Sled Drag

Overhead Press

Overhead Press

Day 3

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Deadlift

Deadlift

Sled Drag

Week 3

Day 2

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Deadlift

Overhead Press

Sled Drag

Day 3

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Squat

Bench Press

Prowler

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise