Pervertor, Anchor
Strength and Muscle
3 weeks / 4 days per week
This template is great to run after 2-3 cycles of the Pervertor template. This template uses the 3/5/1 scheme with widowmaker sets.
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Week 1
Day 1
Squat
Main5 x 70%
5 x 80%
5 x 90%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 70%
5 x 80%
5 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main5 x 70%
5 x 80%
5 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main5 x 65%
5 x 75%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
5 x 85%
5 x 95%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 75%
5 x 85%
5 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main5 x 75%
5 x 85%
5 x 95%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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