The Morning Star
Strength
3 weeks / 3 days per week
This template is for people looking to increase their Squat, Press, and Power Clean. You can also sub out the Power Clean for the Power Snatch, Hang Snatch, or Hang Clean.
Run The Morning Star in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
The Morning Star Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
49
Avg Sets/Week
244
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%
10 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
3 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalWeek 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
10 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main3 x 70%
3 x 80%
3 x 90%
10 x 100%
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
10 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalWeek 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
3 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
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Frequently Asked Questions about The Morning Star
How long is the The Morning Star program?
The The Morning Star program is 3 weeks long, with 3 training days per week.
What is the goal of The Morning Star?
The primary goal of The Morning Star is to help you Strength.
Who is The Morning Star designed for?
The Morning Star is designed for all lifters looking to Strength.
How do I track The Morning Star workouts?
You can track The Morning Star workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.