Supplemental Heaven, Full Body
What this template is
This template has you doing different supplemental lifts than normal. It includes exercises like Front Squat, Floor Press, Deficit Deadlift, and Incline Press.
Supplemental Heaven, Full Body is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Supplemental Heaven, Full Body in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Supplemental Heaven, Full Body 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
Supplemental Heaven, Full Body Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deficit Deadlift
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Front Squat
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Floor Chest Press
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Deficit Deadlift
Supplemental5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Front Squat
Supplemental5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Floor Chest Press
Supplemental5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deficit Deadlift
Supplemental5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Front Squat
Supplemental5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Floor Chest Press
Supplemental5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about Supplemental Heaven, Full Body
How long is the Supplemental Heaven, Full Body program?
Supplemental Heaven, Full Body is represented here as a 3-week template with 4 training days per week.
What is the main goal of Supplemental Heaven, Full Body?
Supplemental Heaven, Full Body is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Supplemental Heaven, Full Body designed for?
Supplemental Heaven, Full Body is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Supplemental Heaven, Full Body?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.