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

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!

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

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