Limited Time, Anchor

Strength and Conditioning

3 weeks / 4 days per week

This is for people that don't have a ton of time to workout. In this Anchor template you go for a new PR.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Press

Main

3 x 70%

3 x 80%

3 x 90%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Press

Main

5 x 75%

3 x 85%

1 x 95%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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