Spinal Tap High School Years, Anchor
Strength and Conditioning
3 weeks / 4 days per week
The Spinal Tap High School Years program is a variation of the 5/3/1 program that is designed for high school athletes. The program includes a combination of powerlifting and athletic conditioning exercises, with a focus on building strength, power, and speed.
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Spinal Tap High School Years, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
36
Avg Sets/Week
108
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
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%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 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
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%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 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
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%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 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
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%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 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
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%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 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
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%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Spinal Tap High School Years, Anchor
How long is the Spinal Tap High School Years, Anchor program?
The Spinal Tap High School Years, Anchor program is 3 weeks long, with 4 training days per week.
What is the goal of Spinal Tap High School Years, Anchor?
The primary goal of Spinal Tap High School Years, Anchor is to help you Strength and Conditioning.
Who is Spinal Tap High School Years, Anchor designed for?
Spinal Tap High School Years, Anchor is designed for all lifters looking to Strength and Conditioning.
How do I track Spinal Tap High School Years, Anchor workouts?
You can track Spinal Tap High School Years, Anchor workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.