5x5/3/1 Anchor

by Taylor H.

5 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

Jul 11, 2024 12:10

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%