Pervertor, Anchor

Strength and Muscle3 weeks · 4 days per week

beginnerintermediateadvancedAnchor

What this template is

This template is great to run after 2-3 cycles of the Pervertor template. This template uses the 3/5/1 scheme with widowmaker sets.

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

Run Pervertor, Anchor in KeyLifts

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

Pervertor, Anchor Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

147

Avg Reps/Week

Days/Week

Average Intensity by Week

Pervertor, Anchor Weekly Schedule

Week 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

1 × 15 reps at 70%

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

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

1 × 15 reps at 70%

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

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

1 × 15 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

1 × 15 reps at 70%

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

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 5 reps at 75%

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

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 reps at 75%

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

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 reps at 75%

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

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

5 × 5 reps at 75%

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

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

5 × 5 reps at 75%

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

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

More programs like Pervertor, Anchor

Browse related program collections

Questions about Pervertor, Anchor

How long is the Pervertor, Anchor program?

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

What is the main goal of Pervertor, Anchor?

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

Who is Pervertor, Anchor designed for?

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

How can I track Pervertor, Anchor?

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

KeyLifts

Pervertor, Anchor

What this template is

Run Pervertor, Anchor in KeyLifts

Pervertor, Anchor Volume Overview

Pervertor, Anchor Weekly Schedule

Week 1

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise