Black Army Jacket, Anchor

Strength3 weeks · 4 days per week

intermediateadvancedAnchor

What this template is

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).

Black Army Jacket, Anchor is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Black Army Jacket, Anchor in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

Black Army Jacket, Anchor Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

Avg Reps/Week

Days/Week

Average Intensity by Week

Black Army Jacket, Anchor Weekly Schedule

Week 1

Squat

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 2

Squat

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 3

Squat

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

3 reps at 70%

3 reps at 80%

1 reps at 90%

3 reps at 75%

3 reps at 85%

1 reps at 95%

3 reps at 65%

3 reps at 75%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

More programs like Black Army Jacket, Anchor

Browse related program collections

Questions about Black Army Jacket, Anchor

How long is the Black Army Jacket, Anchor program?

Black Army Jacket, Anchor is represented here as a 3-week template with 4 training days per week.

What is the main goal of Black Army Jacket, Anchor?

Black Army Jacket, Anchor is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Black Army Jacket, Anchor designed for?

Black Army Jacket, Anchor is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Black Army Jacket, Anchor?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts

Black Army Jacket, Anchor

What this template is

Run Black Army Jacket, Anchor in KeyLifts

Black Army Jacket, Anchor Volume Overview

Black Army Jacket, Anchor Weekly Schedule

Week 1

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

More programs like Black Army Jacket, Anchor

5/3/1 For Beginners (Reddit)

7th Week, Deload

Beyond 5/3/1 Training Maximally Template 10

Beginner Prep School

Browse related program collections

Questions about Black Army Jacket, Anchor

How long is the Black Army Jacket, Anchor program?

What is the main goal of Black Army Jacket, Anchor?

Who is Black Army Jacket, Anchor designed for?

How can I track Black Army Jacket, Anchor?