Volume and Strength
Strength
3 weeks / 3 days per week
If you enjoy full-body routines, this is for you. Ideal for strength gain, average for hypertrophy. Not great if you have specific conditioning goals. This is not a short workout so be sure you have the time and energy to devote to training. The main work uses the Beyond 5/3/1 rep scheme. The volume work consists of BBS protocol (10x5 @ FSL) or SSL (Second Set Last). This gives you a choice for each lift. If you choose BBS for the squat, you should do SSL for the deadlift, and vice versa. You can replace any of the bench press days with the press. You can do either the strength or the volume work for the press.
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Volume and Strength Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
85
Avg Sets/Week
415
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalExercise
Assistance10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalExercise
Assistance10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalExercise
Assistance10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Volume and Strength
How long is the Volume and Strength program?
The Volume and Strength program is 3 weeks long, with 3 training days per week.
What is the goal of Volume and Strength?
The primary goal of Volume and Strength is to help you Strength.
Who is Volume and Strength designed for?
Volume and Strength is designed for all lifters looking to Strength.
How do I track Volume and Strength workouts?
You can track Volume and Strength workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.