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
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Press
Main5 x 65%
5 x 75%
5 x 85%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Press
Main3 x 70%
3 x 80%
3 x 90%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Press
Main5 x 75%
3 x 85%
1 x 95%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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