KeyLifts

Volume and Strength, Anchor

Strength

3 weeks / 3 days per week

intermediateadvanced

From the book

5/3/1 Beyond

by Jim Wendler

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The recommended Training Max when running Volume and Strength, Anchor is 85%.

If you enjoy full-body routines, this is for you. Ideal for strength gain, average for hypertrophy. Not great if you have specific conditioning goals. This is not a short workout so be sure you have the time and energy to devote to training. The main work uses the Beyond 5/3/1 rep scheme. The volume work consists of BBS protocol (10x5 @ FSL) or SSL (Second Set Last). This gives you a choice for each lift. If you choose BBS for the squat, you should do SSL for the deadlift, and vice versa. You can replace any of the bench press days with the press. You can do either the strength or the volume work for the press.

Week 1

Day 1

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Assistance

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 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 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

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

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Assistance

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 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 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

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

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

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

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Assistance

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 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 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

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

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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