1000% Awesome, Anchor
Conditioning
3 weeks / 3 days per week
This template allows you to push for PRs and do some Joker sets for the main lifts. The supplemental work will be dropped down to First Set Last and be done for five sets of five reps.
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
SupplementalBench Press
Main5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
SupplementalBench Press
Main3 x 70%
3 x 80%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
SupplementalBench Press
Main5 x 75%
3 x 85%
1 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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KeyLifts
