S.V.R. II 3 Day
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 3 Day is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run S.V.R. II 3 Day in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
S.V.R. II 3 Day Volume Overview
Sets per Week (Main vs Accessory)
4
Weeks
20
Avg Sets/Week
135
Avg Reps/Week
3
Days/Week
Average Intensity by Week
S.V.R. II 3 Day Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental1 × 15 reps at 70%
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%
Bench Press
Supplemental1 × 15 reps at 70%
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%
Deadlift
Supplemental1 × 15 reps at 70%
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
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental1 × 15 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 10 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 10 reps at 65%
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
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 10 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 10 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Squat
Supplemental5 × 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 4
Day 1
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 × 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
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
Supplemental5 × 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
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental5 × 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
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Questions about S.V.R. II 3 Day
How long is the S.V.R. II 3 Day program?
S.V.R. II 3 Day is represented here as a 4-week template with 3 training days per week.
What is the main goal of S.V.R. II 3 Day?
S.V.R. II 3 Day is categorized for Challenges. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is S.V.R. II 3 Day designed for?
S.V.R. II 3 Day 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 3 Day?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.