5’s PRO 1000% Awesome, Anchor
What this template is
This template is simply doing 5's Progression for the main lifts and using First Set Last the supplemental work. This is ideal for those that don't want to push the main lifts too hard and want to concentrate on their conditioning. This is good for people who get better results with sub-maximal training.
5’s PRO 1000% Awesome, Anchor is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 5’s PRO 1000% Awesome, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
5’s PRO 1000% Awesome, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
24
Avg Sets/Week
120
Avg Reps/Week
3
Days/Week
Average Intensity by Week
5’s PRO 1000% Awesome, Anchor Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 5 reps at 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Squat
Supplemental5 × 5 reps at 65%
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 2
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Squat
Supplemental5 × 5 reps at 70%
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 3
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Squat
Supplemental5 × 5 reps at 75%
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
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Questions about 5’s PRO 1000% Awesome, Anchor
How long is the 5’s PRO 1000% Awesome, Anchor program?
5’s PRO 1000% Awesome, Anchor is represented here as a 3-week template with 3 training days per week.
What is the main goal of 5’s PRO 1000% Awesome, Anchor?
5’s PRO 1000% Awesome, Anchor is categorized for Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 5’s PRO 1000% Awesome, Anchor designed for?
5’s PRO 1000% Awesome, Anchor is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 5’s PRO 1000% Awesome, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.