The Morning Star
What this template is
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.
The Morning Star is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run The Morning Star in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
The Morning Star Weekly Schedule
Week 1
Day 1
Power Clean
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
10 reps at 100%
Squat
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance0-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance0-50 reps
Overhead Press
Supplemental10 × 5 reps at 65%
Day 2
Power Clean
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
3 reps at 100%
Overhead Press
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance0-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance0-50 reps
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
10 reps at 100%
Day 3
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
10 reps at 100%
Squat
Supplemental10 × 5 reps at 65%
Choose a Push exercise
Assistance0-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance0-50 reps
Power Clean
Supplemental3 × 5 reps at 75%
Week 2
Day 1
Power Clean
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
10 reps at 100%
Squat
Supplemental5 × 5 reps at 80%
Choose a Push exercise
Assistance0-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance0-50 reps
Overhead Press
Supplemental10 × 5 reps at 70%
Day 2
Power Clean
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 100%
Overhead Press
Supplemental5 × 5 reps at 80%
Choose a Push exercise
Assistance0-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance0-50 reps
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
10 reps at 100%
Day 3
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
10 reps at 100%
Squat
Supplemental10 × 5 reps at 70%
Choose a Push exercise
Assistance0-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance0-50 reps
Power Clean
Supplemental3 × 5 reps at 80%
Week 3
Day 1
Power Clean
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
10 reps at 100%
Squat
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance0-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance0-50 reps
Overhead Press
Supplemental10 × 5 reps at 75%
Day 2
Power Clean
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 100%
Overhead Press
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance0-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance0-50 reps
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
10 reps at 100%
Day 3
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
10 reps at 100%
Squat
Supplemental10 × 5 reps at 75%
Choose a Push exercise
Assistance0-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance0-50 reps
Power Clean
Supplemental3 × 5 reps at 85%
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Questions about The Morning Star
How long is the The Morning Star program?
The Morning Star is represented here as a 3-week template with 3 training days per week.
What is the main goal of The Morning Star?
The Morning Star is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is The Morning Star designed for?
The Morning Star is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track The Morning Star?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.