Titanium Knickknack Challenge
Challenge
7 weeks / 5 days per week
This template is only for advanced lifters. You'll need a Safety Squat Bar, Trap Bar, and weight vest. The end goal of this challenge is to do 2x bodyweight for 25 reps on the trap bar or SS bar, 50 total reps of push-ups or dips, and 25 total reps of chin-ups/pull-ups.
Run Titanium Knickknack Challenge in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Titanium Knickknack Challenge Volume Overview
Sets per Week (Main vs Accessory)
7
Weeks
87
Avg Sets/Week
702
Avg Reps/Week
5.142857142857143
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Week 2
Day 3
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 2
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalDay 1
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Day 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Week 3
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 4
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Week 4
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
AssistanceDay 2
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 1
Exercise
AssistanceExercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Day 4
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 5
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
AssistanceDay 6
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Week 5
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
AssistanceDay 2
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 1
Exercise
Assistance8 reps
8 reps
8 reps
8 reps
8 reps
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Day 4
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 5
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
AssistanceDay 6
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Week 6
Day 3
Exercise
MainExercise
AssistanceExercise
AssistanceDay 2
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 1
Exercise
AssistanceExercise
MainExercise
AssistanceDay 4
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 5
Exercise
MainExercise
AssistanceExercise
AssistanceDay 6
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Week 7
Day 3
Exercise
MainExercise
AssistanceExercise
AssistanceDay 2
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 1
Exercise
AssistanceExercise
MainExercise
AssistanceDay 4
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
Day 5
Exercise
MainExercise
AssistanceExercise
AssistanceDay 6
Exercise
AssistanceExercise
AssistanceRecommended Legs Exercises
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Frequently Asked Questions about Titanium Knickknack Challenge
How long is the Titanium Knickknack Challenge program?
The Titanium Knickknack Challenge program is 7 weeks long, with 5 training days per week.
What is the goal of Titanium Knickknack Challenge?
The primary goal of Titanium Knickknack Challenge is to help you Challenge.
Who is Titanium Knickknack Challenge designed for?
Titanium Knickknack Challenge is designed for all lifters looking to Challenge.
How do I track Titanium Knickknack Challenge workouts?
You can track Titanium Knickknack Challenge workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.