S.V.R. II, Anchor 3 Day
Challenges
3 weeks / 3 days per week
intermediateadvanced
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
Main5 x 70%
5 x 80%
5 x 90%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main5 x 70%
5 x 80%
5 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main5 x 65%
5 x 75%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
1 x 100%
1 x 105%
Recommended Push Exercises
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 75%
5 x 85%
5 x 95%
1 x 100%
1 x 105%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
Main5 x 75%
5 x 85%
5 x 95%
1 x 100%
1 x 105%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
More templates like S.V.R. II, Anchor 3 Day
S.V.R. II, Anchor
Challenges3 weeks / 4 days per weekBoring But Strong Challenge
Challenges9 weeks / 4 days per weekS.V.R. II
Challenges3 weeks / 4 days per weekTitanium Knickknack Challenge
Challenges7 weeks / 5 days per week