Full Body - Squat, Push, Pull, Anchor
What this template is
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.
Full Body - Squat, Push, Pull, Anchor is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Full Body - Squat, Push, Pull, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
Full Body - Squat, Push, Pull, Anchor Weekly Schedule
Week 1
Day 1
Unspecified exercise
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
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Day 2
Unspecified exercise
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 5 reps at 75%
Day 3
Unspecified exercise
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Week 2
Day 1
Unspecified exercise
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
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Day 2
Unspecified exercise
Supplemental5 × 5 reps at 80%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Supplemental5 × 5 reps at 50%
Day 3
Unspecified exercise
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Week 3
Day 1
Unspecified exercise
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
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Day 2
Unspecified exercise
Supplemental5 × 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
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Supplemental5 × 5 reps at 50%
Day 3
Unspecified exercise
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
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Questions about Full Body - Squat, Push, Pull, Anchor
How long is the Full Body - Squat, Push, Pull, Anchor program?
Full Body - Squat, Push, Pull, Anchor is represented here as a 3-week template with 3 training days per week.
What is the main goal of Full Body - Squat, Push, Pull, Anchor?
Full Body - Squat, Push, Pull, Anchor is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Full Body - Squat, Push, Pull, Anchor designed for?
Full Body - Squat, Push, Pull, Anchor is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Full Body - Squat, Push, Pull, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.