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5/3/1 Anchor - PR Set, Jokers and FSL

by zcd
49 athletes joined

Program Description

The recommended periodization for 5/3/1 is to do 2 leader cycles followed by 1 anchor cycle. A complete mesocycle would follow this format: Weeks 1-3 (Leader cycle 1) Increase TMs +5lbs upper body lifts / +10lbs lower body lifts Weeks 4-6 (Leader cycle 2) 7th Week deload Increase TMs +5lbs upper body lifts / +10lbs lower body lifts Anchor cycle Joker sets are extra work sets added above the highest percentage set for the day. These are usually done for 1-2 sets of 1-3 reps at 5-10% above the highest set of the day 3/5/1 Programming

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 16, 2024 02:20
  • Last Edited
    Sep 14, 2025 03:33

Summary

Unlock your strength potential with the 5/3/1 Anchor program, designed to elevate your lifting game over the next three weeks. This four-day-a-week regimen focuses on the foundational lifts—Squat, Bench Press, Deadlift, and Overhead Press—integrating PR sets, Joker sets, and First Set Last (FSL) strategies to push your limits. With a blend of intensity and volume, you'll build muscle and power while honing your technique. Perfect for those equipped with a garage gym, this program will guide you to new personal records and enhance your overall performance. Get ready to lift heavy and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Glutes
14%
Triceps
12%
Front Delts
12%
Hamstrings
10%
Chest
10%
Middle Delts
10%
Abs
6%
Adductors
4%
Lower Back
4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
3 reps
70%
2
Squat (Barbell)
1
3 reps
80%
3
Squat (Barbell)
1
3 reps
90%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
5
5 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Squat (Barbell)
1
5 reps
75%
3
Squat (Barbell)
1
5 reps
85%
4
Squat (Barbell)
1
1-3 reps
90%
5
Squat (Barbell)
5
5 reps
65%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
1
3 reps
85%
3
Squat (Barbell)
1
1 reps
95%
4
Squat (Barbell)
1
1-3 reps
100%
5
Squat (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
70%
2
Bench Press (Barbell)
1
3 reps
80%
3
Bench Press (Barbell)
1
3 reps
90%
4
Bench Press (Barbell)
1
1-3 reps
95%
5
Bench Press (Barbell)
5
5 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Bench Press (Barbell)
1
5 reps
75%
3
Bench Press (Barbell)
1
5 reps
85%
4
Bench Press (Barbell)
1
1-3 reps
90%
5
Bench Press (Barbell)
5
5 reps
65%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
1
1 reps
95%
4
Bench Press (Barbell)
1
1-3 reps
100%
5
Bench Press (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
70%
2
Deadlift (Barbell)
1
3 reps
80%
3
Deadlift (Barbell)
1
3 reps
90%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
5
5 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
65%
2
Deadlift (Barbell)
1
5 reps
75%
3
Deadlift (Barbell)
1
5 reps
85%
4
Deadlift (Barbell)
1
1-3 reps
90%
5
Deadlift (Barbell)
5
5 reps
65%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Deadlift (Barbell)
1
3 reps
85%
3
Deadlift (Barbell)
1
1 reps
95%
4
Deadlift (Barbell)
1
1-3 reps
100%
5
Deadlift (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
70%
2
Overhead Press (Barbell)
1
3 reps
80%
3
Overhead Press (Barbell)
1
3 reps
90%
4
Overhead Press (Barbell)
1
1-3 reps
95%
5
Overhead Press (Barbell)
5
5 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
8
Pull Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
65%
2
Overhead Press (Barbell)
1
5 reps
75%
3
Overhead Press (Barbell)
1
5 reps
85%
4
Overhead Press (Barbell)
1
1-3 reps
90%
5
Overhead Press (Barbell)
5
5 reps
65%
6
Push Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
8
Pull Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
75%
2
Overhead Press (Barbell)
1
3 reps
85%
3
Overhead Press (Barbell)
1
1 reps
95%
4
Overhead Press (Barbell)
1
1-3 reps
100%
5
Overhead Press (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
8
Pull Accessories
1
50-100 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
70%
2
Squat (Barbell)
1 Set
3 Reps
80%
3
Squat (Barbell)
1 Set
3 Reps
90%
4
Squat (Barbell)
1 Set
1-3 Reps
95%
5
Squat (Barbell)
5 Sets
5 Reps
70%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
70%
2
Bench Press (Barbell)
1 Set
3 Reps
80%
3
Bench Press (Barbell)
1 Set
3 Reps
90%
4
Bench Press (Barbell)
1 Set
1-3 Reps
95%
5
Bench Press (Barbell)
5 Sets
5 Reps
70%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
3 Reps
70%
2
Deadlift (Barbell)
1 Set
3 Reps
80%
3
Deadlift (Barbell)
1 Set
3 Reps
90%
4
Deadlift (Barbell)
1 Set
1-3 Reps
95%
5
Deadlift (Barbell)
5 Sets
5 Reps
70%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
3 Reps
70%
2
Overhead Press (Barbell)
1 Set
3 Reps
80%
3
Overhead Press (Barbell)
1 Set
3 Reps
90%
4
Overhead Press (Barbell)
1 Set
1-3 Reps
95%
5
Overhead Press (Barbell)
5 Sets
5 Reps
70%
6
Push Accessories
1 Set
50-100 Reps
-
7
Single Leg / Core Accessories
1 Set
50-100 Reps
-
8
Pull Accessories
1 Set
50-100 Reps
-