5x5/3/1, Anchor 3 Day
What this template is
A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters.
5x5/3/1, Anchor 3 Day is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 5x5/3/1, Anchor 3 Day in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
5x5/3/1, Anchor 3 Day Volume Overview
Sets per Week (Main vs Accessory)
4
Weeks
21
Avg Sets/Week
80
Avg Reps/Week
3
Days/Week
Average Intensity by Week
5x5/3/1, Anchor 3 Day Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
3 reps at 90%
3 reps at 90%
3 reps at 90%
3 reps at 90%
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
Day 2
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
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
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
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
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
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
Day 2
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
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
Day 3
Squat
Main5 reps at 75%
5 reps at 85%
2 reps at 95%
2 reps at 95%
2 reps at 95%
2 reps at 95%
2 reps at 95%
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
Bench Press
Main5 reps at 75%
5 reps at 85%
2 reps at 95%
2 reps at 95%
2 reps at 95%
2 reps at 95%
2 reps at 95%
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%
5 reps at 85%
2 reps at 95%
2 reps at 95%
2 reps at 95%
2 reps at 95%
2 reps at 95%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Overhead Press
Main5 reps at 75%
5 reps at 85%
2 reps at 95%
2 reps at 95%
2 reps at 95%
2 reps at 95%
2 reps at 95%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 4
Day 1
Bench Press
Main5 reps at 70%
5 reps at 80%
3 reps at 90%
3 reps at 90%
3 reps at 90%
3 reps at 90%
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
Day 2
Deadlift
Main5 reps at 70%
5 reps at 80%
3 reps at 90%
3 reps at 90%
3 reps at 90%
3 reps at 90%
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
Day 3
Overhead Press
Main5 reps at 70%
5 reps at 80%
3 reps at 90%
3 reps at 90%
3 reps at 90%
3 reps at 90%
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
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Questions about 5x5/3/1, Anchor 3 Day
How long is the 5x5/3/1, Anchor 3 Day program?
5x5/3/1, Anchor 3 Day is represented here as a 4-week template with 3 training days per week.
What is the main goal of 5x5/3/1, Anchor 3 Day?
5x5/3/1, Anchor 3 Day is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 5x5/3/1, Anchor 3 Day designed for?
5x5/3/1, Anchor 3 Day is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 5x5/3/1, Anchor 3 Day?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.