Widowmaker Circuit, Anchor

Strength

3 weeks / 4 days per week

The Widowmaker Circuit keeps pushing strength despite being circuit training. This is a great template for people short on time.

Reviews

0 reviews

Week 1

Day 1

Squat

Main

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 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 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 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

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

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%

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%

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%

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%

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%

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%

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%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

More templates like Widowmaker Circuit, Anchor

  • Smolov Jr Squat

    Strength
    3 weeks / 4 days per week
  • Black Army Jacket, Anchor

    Strength
    3 weeks / 4 days per week
  • Advanced 5/3/1

    Strength
    3 weeks / 4 days per week
  • Beyond 5/3/1 Training Maximally Template 7

    Strength
    2 weeks / 7 days per week
KeyLifts
App Store Download
Play store download