5x5/3/1 Anchor

by Taylor H.

14 athletes joined

Program Description

5x5/3/1 anchor template from 531 Forever by Jim Wendler. Supplemental exercises are done in First Set Last fashion. The priority in this template is to go hard/heavy on the main lift and accessories. Add your own 50-100 reps for Push, Pull, and Legs/Core each training day. Enter your TRAINING MAX, which should be 80-85% of your 1RM. Or do what you want, I’m not your dad.

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
80 minutes
Created
May 08, 2024 11:36
Last Edited
Jun 18, 2025 10:53

Summary

The 5x5/3/1 Anchor program is a focused, three-week strength training regimen designed for serious lifters looking to build muscle and increase their power. With four training days per week, you'll engage in compound lifts like squats, bench presses, and deadlifts, following a structured progression that emphasizes both volume and intensity. This program is ideal for those ready to challenge their limits and achieve significant gains in strength and muscle definition. Get ready to anchor your training and elevate your performance!

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Bench Press (Barbell)

5 reps

70%

Day 1

Squat (Barbell)

5 reps

40%

50%

60%

65%

75%

85%

Bench Press (Barbell)

5 reps

65%

Day 1

Squat (Barbell)

5 reps

2 reps

40%

50%

60%

75%

85%

95%

Bench Press (Barbell)

5 reps

75%

Day 2

Overhead Press (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Deadlift (Barbell)

5 reps

70%

Day 2

Overhead Press (Barbell)

5 reps

40%

50%

60%

65%

75%

85%

Deadlift (Barbell)

5 reps

65%

Day 2

Overhead Press (Barbell)

5 reps

2 reps

40%

50%

60%

75%

85%

95%

Deadlift (Barbell)

5 reps

75%

Day 3

Bench Press (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Squat (Barbell)

5 reps

70%

Day 3

Bench Press (Barbell)

5 reps

40%

50%

60%

65%

75%

85%

Squat (Barbell)

5 reps

65%

Day 3

Bench Press (Barbell)

5 reps

2 reps

40%

50%

60%

75%

85%

95%

Squat (Barbell)

5 reps

75%

Day 4

Deadlift (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Overhead Press (Barbell)

5 reps

70%

Day 4

Deadlift (Barbell)

5 reps

40%

50%

60%

65%

75%

85%

Overhead Press (Barbell)

5 reps

65%

Day 4

Deadlift (Barbell)

5 reps

2 reps

40%

50%

60%

75%

85%

95%

Overhead Press (Barbell)

5 reps

75%

Day 1

Squat (Barbell)

1 Set

5 Sets

5 Reps

3 Reps

40%

50%

60%

70%

80%

90%

Bench Press (Barbell)

5 Sets

5 Reps

70%

Day 2

Overhead Press (Barbell)

1 Set

5 Sets

5 Reps

3 Reps

40%

50%

60%

70%

80%

90%

Deadlift (Barbell)

5 Sets

5 Reps

70%

Day 3

Bench Press (Barbell)

1 Set

5 Sets

5 Reps

3 Reps

40%

50%

60%

70%

80%

90%

Squat (Barbell)

5 Sets

5 Reps

70%

Day 4

Deadlift (Barbell)

1 Set

5 Sets

5 Reps

3 Reps

40%

50%

60%

70%

80%

90%

Overhead Press (Barbell)

5 Sets

5 Reps

70%