Triumvirate
What this template is
The Triumvirate consists of 3 exercises per workout. You should do 2-3 conditioning sessions per week in addition to the lifting.
Triumvirate is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Triumvirate in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Triumvirate Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
52
Avg Sets/Week
554
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Triumvirate Weekly Schedule
Week 1
Day 1
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Chest Dip
Assistance5 × 15 reps
Chin-up
Assistance5 × 10 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Good Morning
Assistance5 × 12 reps
Hanging Leg Raise
Assistance5 × 15 reps
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Assistance5 × 15 reps
Row
Assistance5 × 10 reps
Day 4
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
45 Degree Leg Press
Assistance5 × 15 reps
Leg Curl
Assistance5 × 10 reps
Week 2
Day 1
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Chest Dip
Assistance5 × 15 reps
Chin-up
Assistance5 × 10 reps
Day 2
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Good Morning
Assistance5 × 12 reps
Hanging Leg Raise
Assistance5 × 15 reps
Day 3
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Assistance5 × 15 reps
Row
Assistance5 × 10 reps
Day 4
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
45 Degree Leg Press
Assistance5 × 15 reps
Leg Curl
Assistance5 × 10 reps
Week 3
Day 1
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Chest Dip
Assistance5 × 15 reps
Chin-up
Assistance5 × 10 reps
Day 2
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Good Morning
Assistance5 × 12 reps
Hanging Leg Raise
Assistance5 × 15 reps
Day 3
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Assistance5 × 15 reps
Row
Assistance5 × 10 reps
Day 4
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
45 Degree Leg Press
Assistance5 × 15 reps
Leg Curl
Assistance5 × 10 reps
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Questions about Triumvirate
How long is the Triumvirate program?
Triumvirate is represented here as a 3-week template with 4 training days per week.
What is the main goal of Triumvirate?
Triumvirate is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Triumvirate designed for?
Triumvirate is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Triumvirate?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.