Five and Dime, Anchor
Strength
4 weeks / 3 days per week
beginnerintermediateadvanced
From the book
5/3/1 Forever
by Jim Wendler
The recommended Training Max when running Five and Dime, Anchor is 80%.
This template uses 5x5 @ 85% for the main lifts. Still try to hit 10 reps on the PR sets, although it's going to be hard.
Week 1
Day 1
Squat
SupplementalBench Press
Main5 x 65%
5 x 75%
10 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
SupplementalDeadlift
Main5 x 65%
5 x 75%
10 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
SupplementalSquat
Main5 x 65%
5 x 75%
10 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Deadlift
SupplementalPress
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Squat
SupplementalBench Press
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
SupplementalDeadlift
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Bench Press
SupplementalSquat
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
SupplementalPress
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
SupplementalBench Press
Main5 x 75%
5 x 85%
10 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 4
Day 1
Press
SupplementalDeadlift
Main5 x 70%
5 x 80%
10 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
SupplementalSquat
Main5 x 75%
5 x 85%
10 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
SupplementalPress
Main5 x 75%
5 x 85%
10 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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