KeyLifts

Triumvirate

Strength

3 weeks / 4 days per week

The Triumvirate consists of 3 exercises per workout. You should do 2-3 conditioning sessions per week in addition to the lifting.

Run Triumvirate in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

App Store Download
Play store download

Triumvirate Volume Overview

Sets per Week (Main vs Accessory)

013263952Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

52

Avg Sets/Week

554

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W175%W280%W385%

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Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
5 x 15 reps

Exercise

Assistance
5 x 10 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
5 x 12 reps

Exercise

Assistance
5 x 15 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
5 x 15 reps

Exercise

Assistance
5 x 10 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
5 x 15 reps

Exercise

Assistance
5 x 10 reps

Week 2

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
5 x 15 reps

Exercise

Assistance
5 x 10 reps

Day 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
5 x 12 reps

Exercise

Assistance
5 x 15 reps

Day 3

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
5 x 15 reps

Exercise

Assistance
5 x 10 reps

Day 4

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
5 x 15 reps

Exercise

Assistance
5 x 10 reps

Week 3

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
5 x 15 reps

Exercise

Assistance
5 x 10 reps

Day 2

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
5 x 12 reps

Exercise

Assistance
5 x 15 reps

Day 3

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
5 x 15 reps

Exercise

Assistance
5 x 10 reps

Day 4

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
5 x 15 reps

Exercise

Assistance
5 x 10 reps

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Frequently Asked Questions about Triumvirate

How long is the Triumvirate program?

The Triumvirate program is 3 weeks long, with 4 training days per week.

What is the goal of Triumvirate?

The primary goal of Triumvirate is to help you Strength.

Who is Triumvirate designed for?

Triumvirate is designed for all lifters looking to Strength.

How do I track Triumvirate workouts?

You can track Triumvirate workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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