God is a Beast, Anchor.modified

Strength and Muscle

3 weeks / 4 days per week

My sand grain

Reviews

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Week 1

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

Bench Press

Supplemental
5 x 5 reps

Pec Deck Fly (Machine)

Assistance
3 x 8 reps

Recommended Legs Exercises

25-50 reps

Curl (Barbell)

Assistance
3 x 9 reps

Day 2

Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

3 x 75%

3 x 85%

3 x 95%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Squat

Main

3 x 65%

3 x 75%

3 x 85%

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 5 reps

Pec Deck Fly (Machine)

Assistance
3 x 8 reps

Curl (Barbell)

Assistance
3 x 9 reps

Front Squat (Barbell)

Assistance
3 x 5 reps

Day 2

Press

Main

3 x 65%

3 x 75%

3 x 85%

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

3 x 65%

3 x 75%

3 x 85%

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

3 x 65%

3 x 75%

3 x 85%

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

3 x 80%

3 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Pec Deck Fly (Machine)

Assistance
3 x 8 reps

Curl (Barbell)

Assistance
3 x 9 reps

Recommended Legs Exercises

25-50 reps

Day 2

Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 80%

3 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 80%

3 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

3 x 80%

3 x 90%

1 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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