5/3/1 Strength Circuit, Anchor

Strength and Conditioning

3 weeks / 4 days per week

5/3/1 Strength Circuit, Anchor is a program that combines strength training and conditioning work. This program uses the 5/3/1 progression and includes a circuit of exercises that targets the entire body. The workouts are designed to be intense and challenging, with an emphasis on building both strength and cardiovascular fitness. This program is ideal for lifters who want to improve their overall fitness while still making strength gains. Tips for running this program include focusing on recovery and nutrition, adjusting the exercises in the circuit to fit your needs, and being consistent with your training.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
1 x 20 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
1 x 20 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
1 x 20 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
1 x 20 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
1 x 20 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
1 x 20 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental
1 x 20 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental
1 x 20 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
1 x 20 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
1 x 20 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental
1 x 20 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental
1 x 20 reps

Recommended Legs Exercises

25-50 reps

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