Portal’s 5x5/3/1, Anchor
Build Muscle
3 weeks / 4 days per week
beginnerintermediate
From the book
5/3/1 Forever
by Jim Wendler
The recommended Training Max when running Portal’s 5x5/3/1, Anchor is 80%.
A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters.
Week 1
Day 1
Squat
Main5 x 70%
3 x 80%
2 x 90%
1 x 10%
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 10%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main5 x 70%
3 x 80%
2 x 90%
1 x 10%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main5 x 70%
3 x 80%
2 x 90%
1 x 10%
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 10%
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 10%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main5 x 70%
3 x 80%
2 x 90%
1 x 10%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main5 x 70%
3 x 80%
2 x 90%
1 x 10%
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 10%
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 10%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main5 x 70%
3 x 80%
2 x 90%
1 x 10%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main5 x 70%
3 x 80%
2 x 90%
1 x 10%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
More templates like Portal’s 5x5/3/1, Anchor
Slightly Less Boring But Big Short on Time 3 Day
Build Muscle3 weeks / 3 days per weekSlightly Less Boring But Big
Build Muscle3 weeks / 4 days per weekBoring But Big, 3 Day
Build Muscle3 weeks / 3 days per weekFull Body Boring But Big
Build Muscle3 weeks / 4 days per week