Bodybuild The Upper/Athlete The Lower, Anchor
What this template is
Good for athletes.
Bodybuild The Upper/Athlete The Lower, Anchor is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Bodybuild The Upper/Athlete The Lower, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Bodybuild The Upper/Athlete The Lower, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
35
Avg Sets/Week
516
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Bodybuild The Upper/Athlete The Lower, Anchor Weekly Schedule
Week 1
Day 2
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Prowler
Supplemental10 × 40 reps at 75%
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental4 × 8 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Sled Pull
Supplemental5 × 40 reps at 75%
Day 1
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental4 × 8 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 2
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Prowler
Supplemental10 × 10 reps at 75%
Day 3
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental4 × 8 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Sled Pull
Supplemental5 × 40 reps at 75%
Day 1
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental4 × 8 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 2
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Prowler
Supplemental10 × 10 reps at 75%
Day 3
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental4 × 8 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
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Sled Pull
Supplemental5 × 40 reps at 75%
Day 1
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental4 × 8 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about Bodybuild The Upper/Athlete The Lower, Anchor
How long is the Bodybuild The Upper/Athlete The Lower, Anchor program?
Bodybuild The Upper/Athlete The Lower, Anchor is represented here as a 3-week template with 4 training days per week.
What is the main goal of Bodybuild The Upper/Athlete The Lower, Anchor?
Bodybuild The Upper/Athlete The Lower, Anchor is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Bodybuild The Upper/Athlete The Lower, Anchor designed for?
Bodybuild The Upper/Athlete The Lower, Anchor is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Bodybuild The Upper/Athlete The Lower, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.