5/3/1 Full Body 1000% Awesome Anchor

by Edward J.

1 athletes joined

Program Description

To be completed after 5/3/1 Full Body 1000% Awesome 2x initial cycle

Program Overview

Level
Novice, Intermediate
Goal
Muscle, Strength
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Mar 18, 2026 01:39
Last Edited
Mar 18, 2026 02:35

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.5%

Front Delts

14.5%

Quadriceps

13.5%

Glutes

13.5%

Hamstrings

13.5%

Abs

9.3%

Chest

9.3%

Middle Delts

5.2%

Adductors

4.7%

Lower Back

2.1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

3 reps

65%

75%

85%

90%

2

Bench Press (Barbell)

5

5 reps

65%

3

Push Assistance

1

50-100 reps

RPE 8

4

Pull Assistance

1

50-100 reps

RPE 8

5

Single Leg/Core

1

50-100 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

3 reps

70%

80%

90%

95%

2

Bench Press (Barbell)

5

5 reps

70%

3

Push Assistance

1

50-100 reps

RPE 8

4

Pull Assistance

1

50-100 reps

RPE 8

5

Single Leg/Core

1

50-100 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

3 reps

75%

85%

95%

100%

2

Bench Press (Barbell)

5

5 reps

75%

3

Push Assistance

1

50-100 reps

RPE 8

4

Pull Assistance

1

50-100 reps

RPE 8

5

Single Leg/Core

1

50-100 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

3 reps

65%

75%

85%

90%

2

Overhead Press (Barbell)

5

5 reps

65%

3

Push Assistance

1

50-100 reps

RPE 8

4

Pull Assistance

1

50-100 reps

RPE 8

5

Single Leg/Core

1

50-100 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

3 reps

70%

80%

90%

95%

2

Overhead Press (Barbell)

5

5 reps

70%

3

Push Assistance

1

50-100 reps

RPE 8

4

Pull Assistance

1

50-100 reps

RPE 8

5

Single Leg/Core

1

50-100 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

3 reps

75%

85%

95%

100%

2

Overhead Press (Barbell)

5

5 reps

75%

3

Push Assistance

1

50-100 reps

RPE 8

4

Pull Assistance

1

50-100 reps

RPE 8

5

Single Leg/Core

1

50-100 reps

RPE 8

Day 3

1

Squat (Barbell)

5

5 reps

65%

2

Bench Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

3 reps

65%

75%

85%

90%

3

Push Assistance

1

50-100 reps

RPE 8

4

Pull Assistance

1

50-100 reps

RPE 8

5

Single Leg/Core

1

50-100 reps

RPE 8

Day 3

1

Squat (Barbell)

5

5 reps

70%

2

Bench Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

3 reps

70%

80%

90%

95%

3

Push Assistance

1

50-100 reps

RPE 8

4

Pull Assistance

1

50-100 reps

RPE 8

5

Single Leg/Core

1

50-100 reps

RPE 8

Day 3

1

Squat (Barbell)

5

5 reps

75%

2

Bench Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

3 reps

75%

85%

95%

100%

3

Push Assistance

1

50-100 reps

RPE 8

4

Pull Assistance

1

50-100 reps

RPE 8

5

Single Leg/Core

1

50-100 reps

RPE 8

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

3 Reps

65%

75%

85%

90%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

65%

65%

65%

65%

65%

3

Push Assistance

1 Set

50-100 Reps

@8

4

Pull Assistance

1 Set

50-100 Reps

@8

5

Single Leg/Core

1 Set

50-100 Reps

@8

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

3 Reps

65%

75%

85%

90%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

65%

65%

65%

65%

65%

3

Push Assistance

1 Set

50-100 Reps

@8

4

Pull Assistance

1 Set

50-100 Reps

@8

5

Single Leg/Core

1 Set

50-100 Reps

@8

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

65%

65%

65%

65%

65%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

3 Reps

65%

75%

85%

90%

3

Push Assistance

1 Set

50-100 Reps

@8

4

Pull Assistance

1 Set

50-100 Reps

@8

5

Single Leg/Core

1 Set

50-100 Reps

@8