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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
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
2 reps
40%
50%
60%
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
2 reps
40%
50%
60%
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
2 reps
40%
50%
60%
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Overhead Press (Barbell)
5
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5
5 reps
5 reps
5 reps
5 reps
5 reps
2 reps
40%
50%
60%
75%
85%
95%
2
Overhead Press (Barbell)
5
5 reps
75%
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%