Coffinworm, Anchor

Strength3 weeks · 4 days per week

intermediateadvancedAnchor

What this template is

The Anchor template for Coffinworm is heavy on the weights and PR sets. The supplemental work is optional.

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

Run Coffinworm, Anchor in KeyLifts

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

Coffinworm, Anchor Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

151

Avg Reps/Week

Days/Week

Average Intensity by Week

Coffinworm, Anchor Weekly Schedule

Week 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 80%

3 reps at 90%

1 reps at 100%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 80%

3 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 80%

3 reps at 90%

1 reps at 100%

Squat

Supplemental

5 × 5 reps at 70%

Overhead Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 80%

3 reps at 90%

1 reps at 100%

Week 2

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 80%

3 reps at 90%

1 reps at 100%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 80%

3 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 80%

3 reps at 90%

1 reps at 100%

Squat

Supplemental

5 × 5 reps at 70%

Overhead Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 80%

3 reps at 90%

1 reps at 100%

Week 3

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

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Questions about Coffinworm, Anchor

How long is the Coffinworm, Anchor program?

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

What is the main goal of Coffinworm, Anchor?

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

Who is Coffinworm, Anchor designed for?

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

How can I track Coffinworm, Anchor?

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

KeyLifts

Coffinworm, Anchor

What this template is

Run Coffinworm, Anchor in KeyLifts

Coffinworm, Anchor Volume Overview

Coffinworm, Anchor Weekly Schedule

Week 1

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Bench Press

Day 2

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Overhead Press

Deadlift

Day 3

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Bench Press

Squat

Day 4

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Deadlift

Week 2

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Bench Press

Day 2

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Overhead Press

Deadlift

Day 3

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Bench Press

Squat

Day 4

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Deadlift

Week 3

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Overhead Press

Day 3

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Bench Press

Day 4

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Deadlift

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