Full Body, Four Days Anchor
What this template is
Can be used as an Anchor or a Leader template. Great for increasing volume without crushing you. First Set Last (FSL) is easy to program and the numbers stay in line with your progress and your programming. It is using the first work set of the 5/3/1 program for 5 sets of 5 reps. Of all the supplemental templates, 5x5 FSL is the one that is the most sustainable over the longest period of time. FSL is also an ideal way for athletes to train as it's easy to recovery from, the volume is easy to regulate, speed/power is maintained and now you can actually do all the other things an athlete must do: run, jump, agilities, skill work and in most cases, school work.
Full Body, Four Days Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Full Body, Four Days Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Full Body, Four Days Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
32
Avg Sets/Week
144
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Full Body, Four Days Anchor Weekly Schedule
Week 1
Day 1
Squat
Supplemental5 × 5 reps at 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 65%
Day 3
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 5 reps at 65%
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Deadlift
Supplemental5 × 5 reps at 65%
Week 2
Day 1
Squat
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Overhead Press
Supplemental5 × 5 reps at 70%
Day 3
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Supplemental5 × 5 reps at 70%
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Deadlift
Supplemental5 × 5 reps at 70%
Week 3
Day 1
Squat
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Supplemental5 × 5 reps at 75%
Day 3
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Supplemental5 × 5 reps at 75%
Day 4
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Deadlift
Supplemental5 × 5 reps at 75%
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Questions about Full Body, Four Days Anchor
How long is the Full Body, Four Days Anchor program?
Full Body, Four Days Anchor is represented here as a 3-week template with 4 training days per week.
What is the main goal of Full Body, Four Days Anchor?
Full Body, Four Days Anchor is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Full Body, Four Days Anchor designed for?
Full Body, Four Days Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Full Body, Four Days Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.