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
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedOct 16, 2024 02:20
- Last EditedJul 27, 2025 02:15
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!
