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

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Press

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Squat

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Press

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Squat

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Press

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

5 x 70%

3 x 80%

2 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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