S.V.R. II, Anchor 3 Day

Challenges

3 weeks / 3 days per week

intermediateadvanced
5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

The recommended Training Max when running S.V.R. II, Anchor 3 Day is 85%.

Great variety of training which is ideal for those with training A.D.D. Ideal for anyone who loves to push themselves. A good blend of size and strength. Not good for those who do not have a good grasp of technique of the basic lifts.

Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
1 x 15 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
1 x 15 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
1 x 15 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

1 x 100%

1 x 105%

Recommended Push Exercises

25-50 reps

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%

5 x 85%

5 x 95%

1 x 100%

1 x 105%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Main

5 x 75%

5 x 85%

5 x 95%

1 x 100%

1 x 105%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

More templates like S.V.R. II, Anchor 3 Day

  • S.V.R. II, Anchor

    Challenges
    3 weeks / 4 days per week
  • Boring But Strong Challenge

    Challenges
    9 weeks / 4 days per week
  • S.V.R. II

    Challenges
    3 weeks / 4 days per week
  • Titanium Knickknack Challenge

    Challenges
    7 weeks / 5 days per week