Simplest Strength Template, Anchor

Strength

3 weeks / 4 days per week

The Simplest Strength Template (SST) was one of the first 5/3/1 supplemental programs. This has a little more variety than the Boring But Big (BBB) protocol.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental

10 x 60%

8 x 70%

6 x 80%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

10 x 60%

8 x 70%

6 x 80%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental

10 x 60%

8 x 70%

6 x 80%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental

10 x 60%

8 x 70%

6 x 80%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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