KeyLifts

Full Body - Squat, Push, Pull, Anchor

Build Muscle

3 weeks / 3 days per week

This is a great template if you have extra time and energy and want to get stronger. After finishing 2-3 cycles of the Full Body template run this anchor.

Run Full Body - Squat, Push, Pull, Anchor in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

App Store Download
Play store download

Full Body - Squat, Push, Pull, Anchor Volume Overview

Sets per Week (Main vs Accessory)

09192837Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

37

Avg Sets/Week

219

Avg Reps/Week

3

Days/Week

Average Intensity by Week

W175%W273%W377%

Reviews

0 reviews

Week 1

Day 1

Exercise

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

Exercise

Assistance
5 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Day 2

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Day 3

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Exercise

Assistance
5 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Exercise

Assistance
5 x 10 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Day 2

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
5 x 5 reps

Day 3

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Exercise

Assistance
5 x 10 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Week 3

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Exercise

Assistance
5 x 10 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Day 2

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
5 x 5 reps

Day 3

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Exercise

Assistance
5 x 10 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

More templates like Full Body - Squat, Push, Pull, Anchor

  • The Ferret Barbarian v3

    Build Muscle
    12 weeks / 4 days per week

  • Low Rep High Weight

    Build Muscle
    1 weeks / 5 days per week

  • Doom Slayer

    Build Muscle
    8 weeks / 6 days per week

  • PPL Full Days Monthly 1.2

    Build Muscle
    4 weeks / 3 days per week
KeyLifts
App Store Download
Play store download
© Copyright 2026 KeyLifts - Workout Logger.