KeyLifts

Leviathan, Anchor

Strength

3 weeks / 4 days per week

beginnerintermediateadvanced
5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

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The recommended Training Max when running Leviathan, Anchor is 85%.

This program is great for building strength. You always work up to your Training Max for a single and then go for a PR on the next set.

Week 1

Day 1

Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Bench Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Squat

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Bench Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Squat

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Bench Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Squat

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

1 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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