KeyLifts

God is a Beast, Anchor

Strength and Muscle

3 weeks / 4 days per week

For this anchor template the work is more similar to traditional 5/3/1 programs. You don't have to go for a PR but if you are feeling good go for it.

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Week 1

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

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

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

Week 2

Day 1

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Squat

Main

3 x 65%

3 x 75%

3 x 85%

3 x 70%

3 x 80%

3 x 90%

Day 2

Press

Main

3 x 65%

3 x 75%

3 x 85%

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

Deadlift

Supplemental
5 x 5 reps

Day 3

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Main

3 x 65%

3 x 75%

3 x 85%

3 x 70%

3 x 80%

3 x 90%

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

3 x 65%

3 x 75%

3 x 85%

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental
5 x 5 reps

Week 3

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

3 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

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 80%

3 x 90%

1 x 100%

Day 3

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

3 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

3 x 70%

3 x 80%

3 x 90%

3 x 80%

3 x 90%

1 x 100%

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