Simplest Strength Template, Anchor
Strength
3 weeks / 4 days per week
The Simplest Strength Template (SST) was one of the first 5/3/1 supplemental programs. This has a little more variety than the Boring But Big (BBB) protocol.
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Simplest Strength Template, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
24
Avg Sets/Week
136
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
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Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental10 x 50%
10 x 60%
10 x 70%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental10 x 50%
10 x 60%
10 x 70%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental10 x 50%
10 x 60%
10 x 70%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Supplemental10 x 50%
10 x 60%
10 x 70%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Supplemental10 x 60%
8 x 70%
6 x 80%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Supplemental10 x 60%
8 x 70%
6 x 80%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Supplemental10 x 60%
8 x 70%
6 x 80%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Supplemental10 x 60%
8 x 70%
6 x 80%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Simplest Strength Template, Anchor
How long is the Simplest Strength Template, Anchor program?
The Simplest Strength Template, Anchor program is 3 weeks long, with 4 training days per week.
What is the goal of Simplest Strength Template, Anchor?
The primary goal of Simplest Strength Template, Anchor is to help you Strength.
Who is Simplest Strength Template, Anchor designed for?
Simplest Strength Template, Anchor is designed for all lifters looking to Strength.
How do I track Simplest Strength Template, Anchor workouts?
You can track Simplest Strength Template, Anchor workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.