5x5/3/1, Anchor
Build Muscle
3 weeks / 4 days per week
A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters.
Run 5x5/3/1, Anchor in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
5x5/3/1, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
28
Avg Sets/Week
107
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 70%
5 x 80%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
5 x 80%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 70%
5 x 80%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 70%
5 x 80%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
5 x 85%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
5 x 85%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
5 x 85%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 75%
5 x 85%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
2 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about 5x5/3/1, Anchor
How long is the 5x5/3/1, Anchor program?
The 5x5/3/1, Anchor program is 3 weeks long, with 4 training days per week.
What is the goal of 5x5/3/1, Anchor?
The primary goal of 5x5/3/1, Anchor is to help you Build Muscle.
Who is 5x5/3/1, Anchor designed for?
5x5/3/1, Anchor is designed for all lifters looking to Build Muscle.
How do I track 5x5/3/1, Anchor workouts?
You can track 5x5/3/1, Anchor workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.