Simplest Strength Template, Anchor
What this template is
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.
Simplest Strength Template, Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Simplest Strength Template, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
Simplest Strength Template, Anchor Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
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%
Squat
Supplemental10 reps at 60%
8 reps at 70%
6 reps at 80%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Supplemental10 reps at 60%
8 reps at 70%
6 reps at 80%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Deadlift
Supplemental10 reps at 60%
8 reps at 70%
6 reps at 80%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Overhead Press
Supplemental10 reps at 60%
8 reps at 70%
6 reps at 80%
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%
Squat
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Deadlift
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Supplemental5 reps at 65%
5 reps at 75%
5 reps at 85%
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 Simplest Strength Template, Anchor
How long is the Simplest Strength Template, Anchor program?
Simplest Strength Template, Anchor is represented here as a 3-week template with 4 training days per week.
What is the main goal of Simplest Strength Template, Anchor?
Simplest Strength Template, Anchor is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Simplest Strength Template, Anchor designed for?
Simplest Strength Template, Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Simplest Strength Template, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.