The Morning Star, Anchor
Strength
3 weeks / 3 days per week
This template is for people looking to increase their Squat, Press, and Power Clean. You can also sub out the Power Clean for the Power Snatch, Hang Snatch, or Hang Clean.
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The Morning Star, Anchor Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
3
Weeks
39
Avg Sets/Week
178
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
1 x 100%
Exercise
SupplementalExercise
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Exercise
SupplementalExercise
Main5 x 65%
5 x 75%
5 x 85%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Week 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
1 x 100%
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
5 x 90%
10 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
10 x 100%
Exercise
SupplementalExercise
Main3 x 70%
3 x 80%
3 x 90%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main3 x 70%
3 x 80%
3 x 90%
10 x 100%
Week 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
1 x 100%
Exercise
SupplementalExercise
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Exercise
SupplementalExercise
Main5 x 75%
3 x 85%
1 x 95%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
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