Volume and Strength

Strength3 weeks · 3 days per week

intermediateadvancedOther

What this template is

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.

Volume and Strength is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Volume and Strength in KeyLifts

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

Volume and Strength Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

415

Avg Reps/Week

Days/Week

Average Intensity by Week

Volume and Strength Weekly Schedule

Week 1

Squat

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Supplemental

10 × 5 reps at 65%

Row

Assistance

10 × 10 reps

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Squat

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 2

Squat

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Supplemental

10 × 5 reps at 70%

Row

Assistance

10 × 10 reps

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Squat

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 80%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 3

Squat

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Supplemental

10 × 5 reps at 75%

Row

Assistance

10 × 10 reps

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Squat

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 85%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

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Questions about Volume and Strength

How long is the Volume and Strength program?

Volume and Strength is represented here as a 3-week template with 3 training days per week.

What is the main goal of Volume and Strength?

Volume and Strength is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Volume and Strength designed for?

Volume and Strength is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Volume and Strength?

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

KeyLifts

Volume and Strength

What this template is

Run Volume and Strength in KeyLifts

Volume and Strength Volume Overview

Volume and Strength Weekly Schedule

Week 1

Day 1

Squat

Bench Press

Row

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Deadlift

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Squat

Bench Press

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Bench Press

Row

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Deadlift

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Squat

Bench Press

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Bench Press

Row

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Deadlift

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Squat

Bench Press

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

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Questions about Volume and Strength

How long is the Volume and Strength program?

What is the main goal of Volume and Strength?