S.V.R. II

Challenges3 weeks · 4 days per week

intermediateadvancedLeader

What this template is

Great variety of training which is ideal for those with training A.D.D. Ideal for anyone who loves to push themselves. A good blend of size and strength. Not good for those who do not have a good grasp of technique of the basic lifts.

S.V.R. II is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run S.V.R. II in KeyLifts

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

S.V.R. II Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

180

Avg Reps/Week

Days/Week

Average Intensity by Week

S.V.R. II Weekly Schedule

Week 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

1 × 15 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

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

1 × 15 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

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

1 × 15 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

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

1 × 15 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 2

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 10 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

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 10 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%

Deadlift

Supplemental

5 × 10 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

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 10 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

Week 3

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

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

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench 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

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

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

More programs like S.V.R. II

Browse related program collections

Questions about S.V.R. II

How long is the S.V.R. II program?

S.V.R. II is represented here as a 3-week template with 4 training days per week.

What is the main goal of S.V.R. II?

S.V.R. II is categorized for Challenges. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is S.V.R. II designed for?

S.V.R. II is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track S.V.R. II?

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

KeyLifts

S.V.R. II

What this template is

Run S.V.R. II in KeyLifts

S.V.R. II Volume Overview

S.V.R. II Weekly Schedule

Week 1

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise