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5x5/3/1 Anchor
by Taylor H.
2 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
May 24, 2024 04:47
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Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2
Deadlift (Barbell)
5 Sets
5 Reps
70%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2
Squat (Barbell)
5 Sets
5 Reps
70%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2
Overhead Press (Barbell)
5 Sets
5 Reps
70%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
65%
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
65%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
65%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
2 Reps
40%
50%
60%
75%
85%
95%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
2 Reps
40%
50%
60%
75%
85%
95%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
2 Reps
40%
50%
60%
75%
85%
95%
2
Squat (Barbell)
5 Sets
5 Reps
75%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
2 Reps
40%
50%
60%
75%
85%
95%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%