1000% Awesome, Anchor
What this template is
This template allows you to push for PRs and do some Joker sets for the main lifts. The supplemental work will be dropped down to First Set Last and be done for five sets of five reps.
1000% Awesome, Anchor is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 1000% Awesome, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
1000% Awesome, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
24
Avg Sets/Week
108
Avg Reps/Week
3
Days/Week
Average Intensity by Week
1000% Awesome, Anchor Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 5 reps at 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Squat
Supplemental5 × 5 reps at 65%
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Overhead Press
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Squat
Supplemental5 × 5 reps at 70%
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Squat
Supplemental5 × 5 reps at 75%
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
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Questions about 1000% Awesome, Anchor
How long is the 1000% Awesome, Anchor program?
1000% Awesome, Anchor is represented here as a 3-week template with 3 training days per week.
What is the main goal of 1000% Awesome, Anchor?
1000% Awesome, Anchor is categorized for Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 1000% Awesome, Anchor designed for?
1000% Awesome, Anchor is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 1000% Awesome, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.