Spinal Tap 5's Pro, Anchor
What this template is
Feel free to adjust this template as desired. You can go for PRs or Jokers sets but that's not required.
Spinal Tap 5's Pro, Anchor is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Spinal Tap 5's Pro, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
Spinal Tap 5's Pro, Anchor Weekly Schedule
Week 1
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Wheel Rollout
Assistance3 × 8 reps
Chest Dip
Assistance3 × 12 reps
Pull-up
Assistance3 × 10 reps
Push-Up
Assistance3 × 15 reps
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Face Pull
Assistance3 × 8 reps
Pistol Squat
Assistance3 × 15 reps
Row
Assistance3 × 12 reps
Single Arm Swing
Assistance3 × 12 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Wheel Rollout
Assistance3 × 8 reps
Chest Dip
Assistance3 × 12 reps
Pull-up
Assistance3 × 10 reps
Push-Up
Assistance3 × 15 reps
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Face Pull
Assistance3 × 8 reps
Pistol Squat
Assistance3 × 15 reps
Row
Assistance3 × 12 reps
Single Arm Swing
Assistance3 × 12 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Wheel Rollout
Assistance3 × 8 reps
Chest Dip
Assistance3 × 12 reps
Pull-up
Assistance3 × 10 reps
Push-Up
Assistance3 × 15 reps
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Face Pull
Assistance3 × 8 reps
Pistol Squat
Assistance3 × 15 reps
Row
Assistance3 × 12 reps
Single Arm Swing
Assistance3 × 12 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Wheel Rollout
Assistance3 × 8 reps
Chest Dip
Assistance3 × 12 reps
Pull-up
Assistance3 × 10 reps
Push-Up
Assistance3 × 15 reps
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Face Pull
Assistance3 × 8 reps
Pistol Squat
Assistance3 × 15 reps
Row
Assistance3 × 12 reps
Single Arm Swing
Assistance3 × 12 reps
Week 3
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Wheel Rollout
Assistance3 × 8 reps
Chest Dip
Assistance3 × 12 reps
Pull-up
Assistance3 × 10 reps
Push-Up
Assistance3 × 15 reps
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Face Pull
Assistance3 × 8 reps
Pistol Squat
Assistance3 × 15 reps
Row
Assistance3 × 12 reps
Single Arm Swing
Assistance3 × 12 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Wheel Rollout
Assistance3 × 8 reps
Chest Dip
Assistance3 × 12 reps
Pull-up
Assistance3 × 10 reps
Push-Up
Assistance3 × 15 reps
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
3 reps at 75%
3 reps at 85%
3 reps at 95%
3 reps at 65%
3 reps at 75%
3 reps at 85%
Face Pull
Assistance3 × 8 reps
Pistol Squat
Assistance3 × 15 reps
Row
Assistance3 × 12 reps
Single Arm Swing
Assistance3 × 12 reps
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Questions about Spinal Tap 5's Pro, Anchor
How long is the Spinal Tap 5's Pro, Anchor program?
Spinal Tap 5's Pro, Anchor is represented here as a 3-week template with 4 training days per week.
What is the main goal of Spinal Tap 5's Pro, Anchor?
Spinal Tap 5's Pro, Anchor is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Spinal Tap 5's Pro, Anchor designed for?
Spinal Tap 5's Pro, Anchor is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Spinal Tap 5's Pro, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.