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
Main5 x 70%
5 x 80%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Squat
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
Main5 x 75%
5 x 85%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Bench Press
Main5 x 75%
5 x 85%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 75%
5 x 85%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main5 x 75%
5 x 85%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 4
Day 1
Bench Press
Main5 x 70%
5 x 80%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 70%
5 x 80%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main5 x 70%
5 x 80%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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