KeyLifts

Coffinworm, Anchor

Strength

3 weeks / 4 days per week

The Anchor template for Coffinworm is heavy on the weights and PR sets. The supplemental work is optional.

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Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

3 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Supplemental
5 x 5 reps

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

3 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Day 3

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

3 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Day 4

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

3 x 90%

1 x 100%

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

3 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Supplemental
5 x 5 reps

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

3 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Day 3

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

3 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Day 4

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 80%

3 x 90%

1 x 100%

Week 3

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 3

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

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