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
- LevelNovice, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout80 minutes
- CreatedMay 08, 2024 11:36
- Last EditedJun 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!