Strength and Conditioning
Strength and Conditioning
5 weeks / 3 days per week
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.
Run Strength and Conditioning in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Strength and Conditioning Volume Overview
Sets per Week (Main vs Accessory)
5
Weeks
45
Avg Sets/Week
705
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Exercise
SupplementalRecommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalDay 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Pull Exercises
Exercise
SupplementalRecommended Push Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalDay 3
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalExercise
SupplementalWeek 2
Day 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalExercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalDay 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalDay 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalExercise
SupplementalWeek 3
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalDay 3
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalDay 1
Exercise
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalWeek 4
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 5
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Strength and Conditioning
How long is the Strength and Conditioning program?
The Strength and Conditioning program is 5 weeks long, with 3 training days per week.
What is the goal of Strength and Conditioning?
The primary goal of Strength and Conditioning is to help you Strength and Conditioning.
Who is Strength and Conditioning designed for?
Strength and Conditioning is designed for all lifters looking to Strength and Conditioning.
How do I track Strength and Conditioning workouts?
You can track Strength and Conditioning workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.