Black Army Jacket, Anchor
Strength
3 weeks / 4 days per week
This is a great template for experienced lifters that recover well. This uses "Spinal Tap" set percentages but adjusted slightly to have to go for new Personal Records (PR).
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Black Army Jacket, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
36
Avg Sets/Week
84
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Black Army Jacket, Anchor
How long is the Black Army Jacket, Anchor program?
The Black Army Jacket, Anchor program is 3 weeks long, with 4 training days per week.
What is the goal of Black Army Jacket, Anchor?
The primary goal of Black Army Jacket, Anchor is to help you Strength.
Who is Black Army Jacket, Anchor designed for?
Black Army Jacket, Anchor is designed for all lifters looking to Strength.
How do I track Black Army Jacket, Anchor workouts?
You can track Black Army Jacket, Anchor workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.