Shai’s Program 2026

Strength and Muscle

8 weeks / 6 days per week

I like a good variety throughout my week

Run Shai’s Program 2026 in the App

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

Shai’s Program 2026 Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

146

Avg Sets/Week

1340

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline Bench Press (DB)

Assistance

5 x 10 reps

Svend Press

Assistance

5 x 10 reps

Pushdown

Assistance

5 x 10 reps

Standing • Triceps Extension

Assistance

5 x 10 reps

Push Up (BW)

Assistance

2 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press

Assistance

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Standing • Calf Raise

Assistance

5 x 10 reps

Bulgarian Split Squat

Assistance

2 x 10 reps

Assisted • Sissy Squat (BW)

Assistance

2 x 10 reps

Underhand Grip • Bent Over • Row

Main

5 x 65%

5 x 75%

5 x 85%

Wide Grip • Pulldown

Assistance

5 x 10 reps

Lat Pushdown (Cable)

Assistance

5 x 10 reps

Twisting Pull

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Pullover

Assistance

2 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Curl

Assistance

5 x 10 reps

Upright • Row

Assistance

5 x 10 reps

Standing • Face Pull

Assistance

5 x 10 reps

Hammer Curl

Assistance

5 x 10 reps

Lateral • Raise

Assistance

2 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Nordic Hamstring Curl (hands behind neck)

Assistance

5 x 10 reps

Reverse Hyperextension

Assistance

5 x 10 reps

Kickback

Assistance

5 x 10 reps

Single Arm Single Leg RDL

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

2 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

5 x 10 reps

Roman Chair Sit-Up

Assistance

5 x 10 reps

Wheel Rollout

Assistance

5 x 5 reps

Bear Crawl

Assistance

5 x 10 reps

Dead Bug

Assistance

2 x 10 reps

Plank

Assistance

2 x undefined reps

Week 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Incline Bench Press (DB)

Assistance

5 x 10 reps

Svend Press

Assistance

5 x 10 reps

Pushdown

Assistance

5 x 10 reps

Standing • Triceps Extension

Assistance

5 x 10 reps

Push Up (BW)

Assistance

2 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Leg Press

Assistance

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Standing • Calf Raise

Assistance

5 x 10 reps

Bulgarian Split Squat

Assistance

2 x 10 reps

Assisted • Sissy Squat (BW)

Assistance

2 x 10 reps

Underhand Grip • Bent Over • Row

Main

5 x 70%

5 x 80%

5 x 90%

Wide Grip • Pulldown

Assistance

5 x 10 reps

Lat Pushdown (Cable)

Assistance

5 x 10 reps

Twisting Pull

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Pullover

Assistance

2 x 10 reps

Overhead • Press

Main

5 x 70%

5 x 80%

5 x 90%

Curl

Assistance

5 x 10 reps

Upright • Row

Assistance

5 x 10 reps

Standing • Face Pull

Assistance

5 x 10 reps

Hammer Curl

Assistance

5 x 10 reps

Lateral • Raise

Assistance

2 x 10 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Nordic Hamstring Curl (hands behind neck)

Assistance

5 x 10 reps

Reverse Hyperextension

Assistance

5 x 10 reps

Kickback

Assistance

5 x 10 reps

Single Arm Single Leg RDL

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

2 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

5 x 10 reps

Roman Chair Sit-Up

Assistance

5 x 10 reps

Wheel Rollout

Assistance

5 x 5 reps

Bear Crawl

Assistance

5 x 10 reps

Dead Bug

Assistance

2 x 10 reps

Plank

Assistance

2 x undefined reps

Week 3

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Incline Bench Press (DB)

Assistance

5 x 10 reps

Svend Press

Assistance

5 x 10 reps

Pushdown

Assistance

5 x 10 reps

Standing • Triceps Extension

Assistance

5 x 10 reps

Push Up (BW)

Assistance

2 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Leg Press

Assistance

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Standing • Calf Raise

Assistance

5 x 10 reps

Bulgarian Split Squat

Assistance

2 x 10 reps

Assisted • Sissy Squat (BW)

Assistance

2 x 10 reps

Underhand Grip • Bent Over • Row

Main

5 x 75%

5 x 85%

5 x 95%

Wide Grip • Pulldown

Assistance

5 x 10 reps

Lat Pushdown (Cable)

Assistance

5 x 10 reps

Twisting Pull

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Pullover

Assistance

2 x 10 reps

Overhead • Press

Main

5 x 75%

5 x 85%

5 x 95%

Curl

Assistance

5 x 10 reps

Upright • Row

Assistance

5 x 10 reps

Standing • Face Pull

Assistance

5 x 10 reps

Hammer Curl

Assistance

5 x 10 reps

Lateral • Raise

Assistance

2 x 10 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Nordic Hamstring Curl (hands behind neck)

Assistance

5 x 10 reps

Reverse Hyperextension

Assistance

5 x 10 reps

Kickback

Assistance

5 x 10 reps

Single Arm Single Leg RDL

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

2 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

5 x 10 reps

Roman Chair Sit-Up

Assistance

5 x 10 reps

Wheel Rollout

Assistance

5 x 5 reps

Bear Crawl

Assistance

5 x 10 reps

Dead Bug

Assistance

2 x 10 reps

Plank

Assistance

2 x undefined reps

Week 4

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline Bench Press (DB)

Assistance

5 x 10 reps

Svend Press

Assistance

5 x 10 reps

Pushdown

Assistance

5 x 10 reps

Standing • Triceps Extension

Assistance

5 x 10 reps

Push Up (BW)

Assistance

2 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press

Assistance

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Standing • Calf Raise

Assistance

5 x 10 reps

Bulgarian Split Squat

Assistance

2 x 10 reps

Assisted • Sissy Squat (BW)

Assistance

2 x 10 reps

Underhand Grip • Bent Over • Row

Main

5 x 65%

5 x 75%

5 x 85%

Wide Grip • Pulldown

Assistance

5 x 10 reps

Lat Pushdown (Cable)

Assistance

5 x 10 reps

Twisting Pull

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Pullover

Assistance

2 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Curl

Assistance

5 x 10 reps

Upright • Row

Assistance

5 x 10 reps

Standing • Face Pull

Assistance

5 x 10 reps

Hammer Curl

Assistance

5 x 10 reps

Lateral • Raise

Assistance

2 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Nordic Hamstring Curl (hands behind neck)

Assistance

5 x 10 reps

Reverse Hyperextension

Assistance

5 x 10 reps

Kickback

Assistance

5 x 10 reps

Single Arm Single Leg RDL

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

2 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

5 x 10 reps

Roman Chair Sit-Up

Assistance

5 x 10 reps

Wheel Rollout

Assistance

5 x 5 reps

Bear Crawl

Assistance

5 x 10 reps

Dead Bug

Assistance

2 x 10 reps

Plank

Assistance

2 x undefined reps

Week 5

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Incline Bench Press (DB)

Assistance

5 x 10 reps

Svend Press

Assistance

5 x 10 reps

Pushdown

Assistance

5 x 10 reps

Standing • Triceps Extension

Assistance

5 x 10 reps

Push Up (BW)

Assistance

2 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Leg Press

Assistance

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Standing • Calf Raise

Assistance

5 x 10 reps

Bulgarian Split Squat

Assistance

2 x 10 reps

Assisted • Sissy Squat (BW)

Assistance

2 x 10 reps

Underhand Grip • Bent Over • Row

Main

5 x 70%

5 x 80%

5 x 90%

Wide Grip • Pulldown

Assistance

5 x 10 reps

Lat Pushdown (Cable)

Assistance

5 x 10 reps

Twisting Pull

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Pullover

Assistance

2 x 10 reps

Overhead • Press

Main

5 x 70%

5 x 80%

5 x 90%

Curl

Assistance

5 x 10 reps

Upright • Row

Assistance

5 x 10 reps

Standing • Face Pull

Assistance

5 x 10 reps

Hammer Curl

Assistance

5 x 10 reps

Lateral • Raise

Assistance

2 x 10 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Nordic Hamstring Curl (hands behind neck)

Assistance

5 x 10 reps

Reverse Hyperextension

Assistance

5 x 10 reps

Kickback

Assistance

5 x 10 reps

Single Arm Single Leg RDL

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

2 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

5 x 10 reps

Roman Chair Sit-Up

Assistance

5 x 10 reps

Wheel Rollout

Assistance

5 x 5 reps

Bear Crawl

Assistance

5 x 10 reps

Dead Bug

Assistance

2 x 10 reps

Plank

Assistance

2 x undefined reps

Week 6

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Incline Bench Press (DB)

Assistance

5 x 10 reps

Svend Press

Assistance

5 x 10 reps

Pushdown

Assistance

5 x 10 reps

Standing • Triceps Extension

Assistance

5 x 10 reps

Push Up (BW)

Assistance

2 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Leg Press

Assistance

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Standing • Calf Raise

Assistance

5 x 10 reps

Bulgarian Split Squat

Assistance

2 x 10 reps

Assisted • Sissy Squat (BW)

Assistance

2 x 10 reps

Underhand Grip • Bent Over • Row

Main

5 x 75%

5 x 85%

5 x 95%

Wide Grip • Pulldown

Assistance

5 x 10 reps

Lat Pushdown (Cable)

Assistance

5 x 10 reps

Twisting Pull

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Pullover

Assistance

2 x 10 reps

Overhead • Press

Main

5 x 75%

5 x 85%

5 x 95%

Curl

Assistance

5 x 10 reps

Upright • Row

Assistance

5 x 10 reps

Standing • Face Pull

Assistance

5 x 10 reps

Hammer Curl

Assistance

5 x 10 reps

Lateral • Raise

Assistance

2 x 10 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Nordic Hamstring Curl (hands behind neck)

Assistance

5 x 10 reps

Reverse Hyperextension

Assistance

5 x 10 reps

Kickback

Assistance

5 x 10 reps

Single Arm Single Leg RDL

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

2 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

5 x 10 reps

Roman Chair Sit-Up

Assistance

5 x 10 reps

Wheel Rollout

Assistance

5 x 5 reps

Bear Crawl

Assistance

5 x 10 reps

Dead Bug

Assistance

2 x 10 reps

Plank

Assistance

2 x undefined reps

Week 7

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline Bench Press (DB)

Assistance

5 x 10 reps

Svend Press

Assistance

5 x 10 reps

Pushdown

Assistance

5 x 10 reps

Standing • Triceps Extension

Assistance

5 x 10 reps

Push Up (BW)

Assistance

2 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press

Assistance

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Standing • Calf Raise

Assistance

5 x 10 reps

Bulgarian Split Squat

Assistance

2 x 10 reps

Assisted • Sissy Squat (BW)

Assistance

2 x 10 reps

Underhand Grip • Bent Over • Row

Main

5 x 65%

5 x 75%

5 x 85%

Wide Grip • Pulldown

Assistance

5 x 10 reps

Lat Pushdown (Cable)

Assistance

5 x 10 reps

Twisting Pull

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Pullover

Assistance

2 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Curl

Assistance

5 x 10 reps

Upright • Row

Assistance

5 x 10 reps

Standing • Face Pull

Assistance

5 x 10 reps

Hammer Curl

Assistance

5 x 10 reps

Lateral • Raise

Assistance

2 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Nordic Hamstring Curl (hands behind neck)

Assistance

5 x 10 reps

Reverse Hyperextension

Assistance

5 x 10 reps

Kickback

Assistance

5 x 10 reps

Single Arm Single Leg RDL

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

2 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

5 x 10 reps

Roman Chair Sit-Up

Assistance

5 x 10 reps

Wheel Rollout

Assistance

5 x 5 reps

Bear Crawl

Assistance

5 x 10 reps

Dead Bug

Assistance

2 x 10 reps

Plank

Assistance

2 x undefined reps

Week 8

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Incline Bench Press (DB)

Assistance

5 x 10 reps

Svend Press

Assistance

5 x 10 reps

Pushdown

Assistance

5 x 10 reps

Standing • Triceps Extension

Assistance

5 x 10 reps

Push Up (BW)

Assistance

2 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Leg Press

Assistance

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Standing • Calf Raise

Assistance

5 x 10 reps

Bulgarian Split Squat

Assistance

2 x 10 reps

Assisted • Sissy Squat (BW)

Assistance

2 x 10 reps

Underhand Grip • Bent Over • Row

Main

5 x 70%

5 x 80%

5 x 90%

Wide Grip • Pulldown

Assistance

5 x 10 reps

Lat Pushdown (Cable)

Assistance

5 x 10 reps

Twisting Pull

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Pullover

Assistance

2 x 10 reps

Overhead • Press

Main

5 x 70%

5 x 80%

5 x 90%

Curl

Assistance

5 x 10 reps

Upright • Row

Assistance

5 x 10 reps

Standing • Face Pull

Assistance

5 x 10 reps

Hammer Curl

Assistance

5 x 10 reps

Lateral • Raise

Assistance

2 x 10 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Nordic Hamstring Curl (hands behind neck)

Assistance

5 x 10 reps

Reverse Hyperextension

Assistance

5 x 10 reps

Kickback

Assistance

5 x 10 reps

Single Arm Single Leg RDL

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

2 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

5 x 10 reps

Roman Chair Sit-Up

Assistance

5 x 10 reps

Wheel Rollout

Assistance

5 x 5 reps

Bear Crawl

Assistance

5 x 10 reps

Dead Bug

Assistance

2 x 10 reps

Plank

Assistance

2 x undefined reps

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KeyLifts

Shai’s Program 2026

Strength and Muscle

8 weeks / 6 days per week

I like a good variety throughout my week

Run Shai’s Program 2026 in the App

Shai’s Program 2026 Volume Overview

Reviews

0 reviews

Week 1

Day 1

Bench Press

Incline Bench Press (DB)

Svend Press

Pushdown

Standing • Triceps Extension

Push Up (BW)

Day 2

Squat

Leg Press

Leg Extension

Standing • Calf Raise

Bulgarian Split Squat

Assisted • Sissy Squat (BW)

Day 3

Underhand Grip • Bent Over • Row

Wide Grip • Pulldown

Lat Pushdown (Cable)

Twisting Pull

Bent Over • Row

Pullover

Day 4

Overhead • Press

Curl

Upright • Row

Standing • Face Pull

Hammer Curl

Lateral • Raise

Day 5

Deadlift

Nordic Hamstring Curl (hands behind neck)

Reverse Hyperextension

Kickback

Single Arm Single Leg RDL

Lying • Leg Curl

Day 6

Straight Leg • Hanging • Leg Raise

Roman Chair Sit-Up

Wheel Rollout

Bear Crawl

Dead Bug

Plank

Week 2

Day 1

Bench Press

Incline Bench Press (DB)

Svend Press

Pushdown

Standing • Triceps Extension

Push Up (BW)

Day 2

Squat

Leg Press

Leg Extension

Standing • Calf Raise

Bulgarian Split Squat

Assisted • Sissy Squat (BW)

Day 3

Underhand Grip • Bent Over • Row

Wide Grip • Pulldown

Lat Pushdown (Cable)

Twisting Pull

Bent Over • Row

Pullover

Day 4

Overhead • Press

Curl

Upright • Row

Standing • Face Pull

Hammer Curl

Lateral • Raise