5/3/1 Strength Circuit, Anchor
Strength and Conditioning
3 weeks / 4 days per week
5/3/1 Strength Circuit, Anchor is a program that combines strength training and conditioning work. This program uses the 5/3/1 progression and includes a circuit of exercises that targets the entire body. The workouts are designed to be intense and challenging, with an emphasis on building both strength and cardiovascular fitness. This program is ideal for lifters who want to improve their overall fitness while still making strength gains. Tips for running this program include focusing on recovery and nutrition, adjusting the exercises in the circuit to fit your needs, and being consistent with your training.
Run 5/3/1 Strength Circuit, Anchor in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
5/3/1 Strength Circuit, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
16
Avg Sets/Week
124
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Legs Exercises
Week 2
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Day 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Day 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Legs Exercises
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Legs Exercises
More templates like 5/3/1 Strength Circuit, Anchor
WEEK 7 INTENSE DELOAD
Strength and Conditioning1 weeks / 3 days per weekLimited Time Boring But Strong
Strength and Conditioning3 weeks / 4 days per week5/3/1 → High- Performance Hybrid (3 Days / Strength +
Strength and Conditioning6 weeks / 3 days per weekTactical Barbell Operator
Strength and Conditioning6 weeks / 3 days per week
Browse More Templates
Frequently Asked Questions about 5/3/1 Strength Circuit, Anchor
How long is the 5/3/1 Strength Circuit, Anchor program?
The 5/3/1 Strength Circuit, Anchor program is 3 weeks long, with 4 training days per week.
What is the goal of 5/3/1 Strength Circuit, Anchor?
The primary goal of 5/3/1 Strength Circuit, Anchor is to help you Strength and Conditioning.
Who is 5/3/1 Strength Circuit, Anchor designed for?
5/3/1 Strength Circuit, Anchor is designed for all lifters looking to Strength and Conditioning.
How do I track 5/3/1 Strength Circuit, Anchor workouts?
You can track 5/3/1 Strength Circuit, Anchor workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.