5x5/3/1, Anchor 3 Day

Build Muscle

4 weeks / 3 days per week

A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters.

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Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

3 x 90%

3 x 90%

3 x 90%

3 x 90%

3 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Main

5 x 75%

5 x 85%

2 x 95%

2 x 95%

2 x 95%

2 x 95%

2 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Bench Press

Main

5 x 75%

5 x 85%

2 x 95%

2 x 95%

2 x 95%

2 x 95%

2 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

5 x 75%

5 x 85%

2 x 95%

2 x 95%

2 x 95%

2 x 95%

2 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Press

Main

5 x 75%

5 x 85%

2 x 95%

2 x 95%

2 x 95%

2 x 95%

2 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 4

Day 1

Bench Press

Main

5 x 70%

5 x 80%

3 x 90%

3 x 90%

3 x 90%

3 x 90%

3 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

5 x 70%

5 x 80%

3 x 90%

3 x 90%

3 x 90%

3 x 90%

3 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Press

Main

5 x 70%

5 x 80%

3 x 90%

3 x 90%

3 x 90%

3 x 90%

3 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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