PORTAL'S 5X5/3/1 - Anchor + Leader

by me me

Program Description

Great for intermediate and advanced lifters. Ideal for strength. Only done as a Leader template. Can be incredibly boring. 80% TM. The biggest challenge of this template is making sure you don't overdo the assistance work. So make sure you are choosing the right assistance exercises and the right sets and reps for those exercises. From Wendler 5/3/1 Forever

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
11 weeks
Time Per Workout
70 minutes
Created
Oct 01, 2025 05:31
Last Edited
Oct 01, 2025 05:52

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

18%

Glutes

14%

Front Delts

12%

Triceps

12%

Hamstrings

10%

Middle Delts

10%

Chest

10%

Abs

Lower Back

Adductors

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 1

Squat (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 1

Squat (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 1

Squat (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 1

Squat (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 1

Squat (Barbell)

3-5 reps

70%

80%

90%

Squat (Barbell)

AMRAP

100%

Overhead Press (Barbell)

5 reps

70%

Day 1

Squat (Barbell)

3-5 reps

70%

80%

90%

Squat (Barbell)

AMRAP

100%

Overhead Press (Barbell)

5 reps

75%

Day 1

Squat (Barbell)

3-5 reps

70%

80%

90%

Squat (Barbell)

AMRAP

100%

Overhead Press (Barbell)

5 reps

65%

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

5 reps

70%

80%

90%

Deadlift (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

5 reps

75%

85%

95%

Deadlift (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

5 reps

70%

80%

90%

Deadlift (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

5 reps

75%

85%

95%

Deadlift (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

3-5 reps

70%

80%

90%

Bench Press (Barbell)

AMRAP

100%

Deadlift (Barbell)

5 reps

70%

Day 2

Bench Press (Barbell)

3-5 reps

70%

80%

90%

Bench Press (Barbell)

AMRAP

100%

Deadlift (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

3-5 reps

70%

80%

90%

Bench Press (Barbell)

AMRAP

100%

Deadlift (Barbell)

5 reps

65%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

5 reps

70%

80%

90%

Squat (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

5 reps

75%

85%

95%

Squat (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

5 reps

70%

80%

90%

Squat (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

5 reps

75%

85%

95%

Squat (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

3-5 reps

70%

80%

90%

Overhead Press (Barbell)

AMRAP

100%

Squat (Barbell)

5 reps

70%

Day 3

Overhead Press (Barbell)

3-5 reps

70%

80%

90%

Overhead Press (Barbell)

AMRAP

100%

Squat (Barbell)

5 reps

75%

Day 3

Overhead Press (Barbell)

3-5 reps

70%

80%

90%

Overhead Press (Barbell)

AMRAP

100%

Squat (Barbell)

5 reps

65%

Day 3

Overhead Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

3-5 reps

60%

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

3-5 reps

70%

80%

90%

Deadlift (Barbell)

AMRAP

100%

Bench Press (Barbell)

5 reps

70%

Day 4

Deadlift (Barbell)

3-5 reps

70%

80%

90%

Deadlift (Barbell)

AMRAP

100%

Bench Press (Barbell)

5 reps

75%

Day 4

Deadlift (Barbell)

3-5 reps

70%

80%

90%

Deadlift (Barbell)

AMRAP

100%

Bench Press (Barbell)

5 reps

65%

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

1 Set

3-5 Reps

60%

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

1 Set

3-5 Reps

60%

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

1 Set

3-5 Reps

60%

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

1 Set

3-5 Reps

60%

70%

80%

90%

100%