Supplemental Heaven
Strength
3 weeks / 4 days per week
This template has you doing different supplemental lifts than normal. It includes exercises like Front Squat, Floor Press, Deficit Deadlift, and Incline Press.
Run Supplemental Heaven in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Supplemental Heaven Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
40
Avg Sets/Week
200
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
Supplemental5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
Supplemental5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
Supplemental5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
Supplemental5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
Supplemental5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
Supplemental5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
Supplemental5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
Supplemental5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Supplemental Heaven
How long is the Supplemental Heaven program?
The Supplemental Heaven program is 3 weeks long, with 4 training days per week.
What is the goal of Supplemental Heaven?
The primary goal of Supplemental Heaven is to help you Strength.
Who is Supplemental Heaven designed for?
Supplemental Heaven is designed for all lifters looking to Strength.
How do I track Supplemental Heaven workouts?
You can track Supplemental Heaven workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.