Limited Time, Anchor
What this template is
This is for people that don't have a ton of time to workout. In this Anchor template you go for a new PR.
Limited Time, Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Limited Time, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Limited Time, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
16
Avg Sets/Week
104
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Limited Time, Anchor Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Row
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Row
Assistance10 reps
20 reps
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Row
Assistance10 reps
20 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Row
Assistance10 reps
20 reps
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Row
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Row
Assistance10 reps
20 reps
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
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Questions about Limited Time, Anchor
How long is the Limited Time, Anchor program?
Limited Time, Anchor is represented here as a 3-week template with 4 training days per week.
What is the main goal of Limited Time, Anchor?
Limited Time, Anchor is categorized for Strength and Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Limited Time, Anchor designed for?
Limited Time, Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Limited Time, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.