Black Army Jacket, Anchor

Strength

3 weeks / 4 days per week

This is a great template for experienced lifters that recover well. This uses "Spinal Tap" set percentages but adjusted slightly to have to go for new Personal Records (PR).

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Week 1

Day 1

Squat

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 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

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 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

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Squat

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 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

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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