Leviathan, Anchor

Strength3 weeks · 4 days per week

beginnerintermediateadvancedAnchor

What this template is

This program is great for building strength. You always work up to your Training Max for a single and then go for a PR on the next set.

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

Run Leviathan, Anchor in KeyLifts

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

Leviathan, Anchor Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

Avg Reps/Week

Days/Week

Average Intensity by Week

Leviathan, Anchor Weekly Schedule

Week 1

Overhead Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Squat

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 2

Overhead Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Squat

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 3

Overhead Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Squat

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

1 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

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Questions about Leviathan, Anchor

How long is the Leviathan, Anchor program?

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

What is the main goal of Leviathan, Anchor?

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

Who is Leviathan, Anchor designed for?

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

How can I track Leviathan, Anchor?

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

KeyLifts

Leviathan, Anchor

What this template is

Run Leviathan, Anchor in KeyLifts

Leviathan, Anchor Volume Overview

Leviathan, Anchor Weekly Schedule

Week 1

Day 1

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

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5/3/1 For Beginners (Reddit)

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Browse related program collections

Questions about Leviathan, Anchor

How long is the Leviathan, Anchor program?

What is the main goal of Leviathan, Anchor?

Who is Leviathan, Anchor designed for?

How can I track Leviathan, Anchor?