Full Body, Four Days Anchor

Strength

3 weeks / 4 days per week

Can be used as an Anchor or a Leader template. Great for increasing volume without crushing you. First Set Last (FSL) is easy to program and the numbers stay in line with your progress and your programming. It is using the first work set of the 5/3/1 program for 5 sets of 5 reps. Of all the supplemental templates, 5x5 FSL is the one that is the most sustainable over the longest period of time. FSL is also an ideal way for athletes to train as it's easy to recovery from, the volume is easy to regulate, speed/power is maintained and now you can actually do all the other things an athlete must do: run, jump, agilities, skill work and in most cases, school work.

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Week 1

Day 1

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Day 3

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Supplemental
5 x 5 reps

Week 2

Day 1

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental
5 x 5 reps

Day 3

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 5 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Supplemental
5 x 5 reps

Week 3

Day 1

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental
5 x 5 reps

Day 3

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 5 reps

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Supplemental
5 x 5 reps

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