5/3/1 Strength Circuit, Anchor
What this template is
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.
5/3/1 Strength Circuit, Anchor is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 5/3/1 Strength Circuit, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
5/3/1 Strength Circuit, Anchor Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental1 × 20 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental1 × 20 reps at 65%
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental1 × 20 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental1 × 20 reps at 65%
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Squat
Supplemental1 × 20 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Supplemental1 × 20 reps at 70%
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Deadlift
Supplemental1 × 20 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Overhead Press
Supplemental1 × 20 reps at 70%
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Squat
Supplemental1 × 20 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Supplemental1 × 20 reps at 75%
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Deadlift
Supplemental1 × 20 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Supplemental1 × 20 reps at 75%
Choose a Legs exercise
Assistance25-50 reps
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Questions about 5/3/1 Strength Circuit, Anchor
How long is the 5/3/1 Strength Circuit, Anchor program?
5/3/1 Strength Circuit, Anchor is represented here as a 3-week template with 4 training days per week.
What is the main goal of 5/3/1 Strength Circuit, Anchor?
5/3/1 Strength Circuit, Anchor is categorized for Strength and Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 5/3/1 Strength Circuit, Anchor designed for?
5/3/1 Strength Circuit, Anchor is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 5/3/1 Strength Circuit, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.