5x5/3/1 Anchor

by Taylor H.

7 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
Sep 29, 2024 09:22

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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%