Spinal Tap 5's Pro, Anchor
Strength
3 weeks / 4 days per week
Feel free to adjust this template as desired. You can go for PRs or Jokers sets but that's not required.
Run Spinal Tap 5's Pro, Anchor in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Spinal Tap 5's Pro, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
84
Avg Sets/Week
660
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceWeek 2
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceWeek 3
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
3 x 75%
3 x 85%
3 x 95%
3 x 65%
3 x 75%
3 x 85%
Exercise
AssistanceExercise
AssistanceExercise
AssistanceExercise
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Frequently Asked Questions about Spinal Tap 5's Pro, Anchor
How long is the Spinal Tap 5's Pro, Anchor program?
The Spinal Tap 5's Pro, Anchor program is 3 weeks long, with 4 training days per week.
What is the goal of Spinal Tap 5's Pro, Anchor?
The primary goal of Spinal Tap 5's Pro, Anchor is to help you Strength.
Who is Spinal Tap 5's Pro, Anchor designed for?
Spinal Tap 5's Pro, Anchor is designed for all lifters looking to Strength.
How do I track Spinal Tap 5's Pro, Anchor workouts?
You can track Spinal Tap 5's Pro, Anchor workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.