Titanium Knickknack Challenge

Challenge7 weeks · 6 days per week

advancedOther

What this template is

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.

Titanium Knickknack Challenge is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Titanium Knickknack Challenge in KeyLifts

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

Titanium Knickknack Challenge Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

702

Avg Reps/Week

5.142857142857143

Days/Week

Average Intensity by Week

Titanium Knickknack Challenge Weekly Schedule

Week 1

Safety Bar Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Safety Bar Squat

Supplemental

5 × 5 reps at 65%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 reps at 65%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Trap Bar Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Trap Bar Deadlift

Supplemental

5 × 5 reps at 65%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 reps at 65%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 2

Safety Bar Squat

Supplemental

5 × 5 reps at 70%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Bench Press

Supplemental

5 × 5 reps at 70%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Trap Bar Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Trap Bar Deadlift

Supplemental

5 × 5 reps at 70%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Safety Bar Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

5 × 5 reps at 70%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 3

Safety Bar Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Safety Bar Squat

Supplemental

5 × 5 reps at 75%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

5 × 5 reps at 75%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Trap Bar Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Trap Bar Deadlift

Supplemental

5 × 5 reps at 75%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

5 × 5 reps at 75%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 4

Trap Bar Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Pull-up

Assistance

5 × 10 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Row

Assistance

5 × 10 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Safety Bar Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Safety Bar Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Row

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 5

Safety Bar Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Row

Assistance

5 × 10 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Chin-up

Assistance

5 × 8 reps

Trap Bar Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Trap Bar Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Chin-up

Assistance

5 × 10 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 6

Trap Bar Deadlift

Main

5 × 5 reps at 85%

Push-Up

Assistance

5 × 10 reps

Chin-up

Assistance

5 × 10 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Chest Dip

Assistance

5 × 10 reps

Safety Bar Squat

Main

5 × 5 reps at 85%

Pull-up

Assistance

5 × 10 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Safety Bar Squat

Main

5 × 5 reps at 90%

Chest Dip

Assistance

5 × 10 reps

Pull-up

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Week 7

Safety Bar Squat

Main

5 × 5 reps at 95%

Push-Up

Assistance

5 × 10 reps

Chin-up

Assistance

5 × 10 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Chest Dip

Assistance

5 × 10 reps

Trap Bar Deadlift

Main

5 × 5 reps at 90%

Pull-up

Assistance

5 × 10 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Choose a Legs exercise

Assistance

5 × 10 reps

Trap Bar Deadlift

Main

5 × 5 reps at 95%

Chest Dip

Assistance

5 × 10 reps

Pull-up

Assistance

5 × 10 reps

Chin-up

Assistance

3 × 8 reps

Push-up (Weighted)

Assistance

5 × 10 reps

Choose a Legs exercise

Assistance

5 × 10 reps

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Questions about Titanium Knickknack Challenge

How long is the Titanium Knickknack Challenge program?

Titanium Knickknack Challenge is represented here as a 7-week template with 6 training days per week.

What is the main goal of Titanium Knickknack Challenge?

Titanium Knickknack Challenge is categorized for Challenge. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Titanium Knickknack Challenge designed for?

Titanium Knickknack Challenge is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Titanium Knickknack Challenge?

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

KeyLifts

Titanium Knickknack Challenge

What this template is

Run Titanium Knickknack Challenge in KeyLifts

Titanium Knickknack Challenge Volume Overview

Titanium Knickknack Challenge Weekly Schedule

Week 1

Day 3

Safety Bar Squat

Safety Bar Squat

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Day 1

Trap Bar Deadlift

Trap Bar Deadlift

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Week 2

Day 3

Safety Bar Squat

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Day 2

Bench Press

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Trap Bar Deadlift

Trap Bar Deadlift

Day 1

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Safety Bar Squat

Bench Press

Day 4

Overhead Press

Overhead Press

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Week 3

Day 3

Safety Bar Squat

Safety Bar Squat

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Day 1

Trap Bar Deadlift

Trap Bar Deadlift

Push-up (Weighted)

Chin-up

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Push-up (Weighted)

Chin-up

Choose a Legs exercise