The Anvil Protocol

PURPOSE:

If you want to get stronger and put on more mass than ever before, this is the program for you. The Anvil Protocol is a seven week powerbuilding program designed to be ran as a block multiple times in a row, which is made possible by the integrated deload week at the end. The Anvil Protocol also directly trains grip and neck strength as well, which you won't find with any other programs. The program comprises of a basic U/L split with a pump day to end your week off right.



RECOMMENDED SCHEDULE:

Monday - Upper (Bench Focus)
Tuesday - Lower (Squat Focus)
Wednesday - Rest / Cardio
Thursday - Upper (OHP & Back)
Friday - Lower (Deadlift Focus)
Saturday - Arms & Neck
Sunday - Rest



PROGRESSION GUIDELINES:

Compound Lifts - Follow percentages
Accessories - Add weight and/or reps weekly
Grip Training - Increase time, reps, or weight/resistance weekly
Neck Training - Add weight and/or reps each week. Be careful with this so you don't hurt yourself



IMPORTANT NOTES:

If you have never trained your neck, BE GENTLE! You don't want to injure yourself immediately.

Pay attention to RPE! They change as the weeks go on so be sure to check them week to week as the intensity fluctuates.

It is recommended that you use 90% of your 1RM as your "training max" when prompted to input it. Progress is made through slow and steady improvement, let the program do the thinking for you.

Lastly, make it your own! If you have access to some better equipment, please use it! This is made to be able to be done at most gyms around the world and might not have your favorite machine on here.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Paused)

Barbell Row

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Pec Deck (Machine)

Lat Pulldown

Plate Pinch

Reverse Bicep Curl (EZ Bar)

Upper (Bench Focus)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (Quad Focused)

Hamstring Curl

Hip Abductor (Machine)

Seated Calf Raise

Dead Hang

Neck Curl

Lower (Squat Focus)

Overhead Press (Barbell)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Farmer's Walk (Weighted)

Hammer Curl (Dumbbell)

Upper (OHP & Back)

Deadlift (Barbell)

Front Squat (Barbell)

Leg Extension

Lying Leg Curl

Shrug (Barbell)

Neck Extension

Lateral Neck Raise

Lower (Deadlift Focus)

Preacher Curl

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Bench Press (Close Grip)

Reverse Wrist Curl (Dumbbell)

Towel Pull-Up

Wrist Curls

Arms & Neck

Base Volume

Build Strength

Moderate Peak

Heavy Progression

Peak Intensity

Max Week

Deload

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