5/3/1 Anchor

by Paul C.

Program Description

5/3/1 Anchor

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Aug 01, 2025 06:23
Last Edited
Jan 03, 2026 07:18

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.8%

Front Delts

13.8%

Quadriceps

13.8%

Glutes

13.8%

Hamstrings

13.8%

Abs

10.3%

Chest

6.9%

Middle Delts

6.9%

Adductors

3.4%

Lower Back

3.4%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

1

3 reps

3 reps

70%

80%

2

Bench Press (Barbell)

1

3+ reps

90%

3

Bench Press (Barbell)

3

5 reps

70%

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

5 reps

65%

Day 1

1

Bench Press (Barbell)

1

1

5 reps

3 reps

75%

85%

2

Bench Press (Barbell)

1

1+ reps

95%

3

Bench Press (Barbell)

3

3 reps

75%

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Bench Press (Barbell)

1

3-5 reps

100%

Day 2

1

Squat (Barbell)

1

1

3 reps

3 reps

70%

80%

2

Squat (Barbell)

1

3+ reps

90%

3

Squat (Barbell)

3

5 reps

70%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

5 reps

65%

Day 2

1

Squat (Barbell)

1

1

5 reps

3 reps

75%

85%

2

Squat (Barbell)

1

1+ reps

95%

3

Squat (Barbell)

3

3 reps

75%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Squat (Barbell)

1

3-5 reps

100%

Day 3

1

Overhead Press (Barbell)

1

1

3 reps

3 reps

70%

80%

2

Overhead Press (Barbell)

1

3+ reps

90%

3

Overhead Press (Barbell)

3

5 reps

70%

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

5 reps

65%

Day 3

1

Overhead Press (Barbell)

1

1

5 reps

3 reps

75%

85%

2

Overhead Press (Barbell)

1

1+ reps

95%

3

Overhead Press (Barbell)

3

3 reps

75%

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Overhead Press (Barbell)

1

3-5 reps

100%

Day 4

1

Deadlift (Barbell)

1

1

3 reps

3 reps

70%

80%

2

Deadlift (Barbell)

1

3+ reps

90%

3

Deadlift (Barbell)

3

5 reps

70%

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

5

5 reps

65%

Day 4

1

Deadlift (Barbell)

1

1

5 reps

3 reps

75%

85%

2

Deadlift (Barbell)

1

1+ reps

95%

3

Deadlift (Barbell)

3

3 reps

75%

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Deadlift (Barbell)

1

3-5 reps

100%

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

3 Reps

3 Reps

70%

80%

2

Bench Press (Barbell)

1 Set

3+ Reps

90%

3

Bench Press (Barbell)

3 Sets

5 Reps

70%

Day 2

1

Squat (Barbell)

1 Set

1 Set

3 Reps

3 Reps

70%

80%

2

Squat (Barbell)

1 Set

3+ Reps

90%

3

Squat (Barbell)

3 Sets

5 Reps

70%

Day 3

1

Overhead Press (Barbell)

1 Set

1 Set

3 Reps

3 Reps

70%

80%

2

Overhead Press (Barbell)

1 Set

3+ Reps

90%

3

Overhead Press (Barbell)

3 Sets

5 Reps

70%

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

3 Reps

3 Reps

70%

80%

2

Deadlift (Barbell)

1 Set

3+ Reps

90%

3

Deadlift (Barbell)

3 Sets

5 Reps

70%