Full Body - Squat, Push, Pull, Anchor
Build Muscle
3 weeks / 3 days per week
This is a great template if you have extra time and energy and want to get stronger. After finishing 2-3 cycles of the Full Body template run this anchor.
Run Full Body - Squat, Push, Pull, Anchor in the App
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Full Body - Squat, Push, Pull, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
37
Avg Sets/Week
219
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
AssistanceExercise
Main5 x 65%
5 x 75%
5 x 85%
Day 2
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalDay 3
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
AssistanceExercise
Main5 x 65%
5 x 75%
5 x 85%
Week 2
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
AssistanceExercise
Main3 x 70%
3 x 80%
3 x 90%
Day 2
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalDay 3
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
AssistanceExercise
Main3 x 70%
3 x 80%
3 x 90%
Week 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
AssistanceExercise
Main5 x 75%
3 x 85%
1 x 95%
Day 2
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalDay 3
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
AssistanceExercise
Main5 x 75%
3 x 85%
1 x 95%
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Frequently Asked Questions about Full Body - Squat, Push, Pull, Anchor
How long is the Full Body - Squat, Push, Pull, Anchor program?
The Full Body - Squat, Push, Pull, Anchor program is 3 weeks long, with 3 training days per week.
What is the goal of Full Body - Squat, Push, Pull, Anchor?
The primary goal of Full Body - Squat, Push, Pull, Anchor is to help you Build Muscle.
Who is Full Body - Squat, Push, Pull, Anchor designed for?
Full Body - Squat, Push, Pull, Anchor is designed for all lifters looking to Build Muscle.
How do I track Full Body - Squat, Push, Pull, Anchor workouts?
You can track Full Body - Squat, Push, Pull, Anchor workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.