Portal’s 5x5/3/1, Anchor
Build Muscle
3 weeks / 4 days per week
A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters.
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Week 1
Day 1
Squat
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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