Portal’s 5x5/3/1, Anchor
Build Muscle
3 weeks / 4 days per week
A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters.
Run Portal’s 5x5/3/1, Anchor in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Portal’s 5x5/3/1, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
36
Avg Sets/Week
144
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 70%
3 x 80%
2 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Portal’s 5x5/3/1, Anchor
How long is the Portal’s 5x5/3/1, Anchor program?
The Portal’s 5x5/3/1, Anchor program is 3 weeks long, with 4 training days per week.
What is the goal of Portal’s 5x5/3/1, Anchor?
The primary goal of Portal’s 5x5/3/1, Anchor is to help you Build Muscle.
Who is Portal’s 5x5/3/1, Anchor designed for?
Portal’s 5x5/3/1, Anchor is designed for all lifters looking to Build Muscle.
How do I track Portal’s 5x5/3/1, Anchor workouts?
You can track Portal’s 5x5/3/1, Anchor workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.