S.V.R. II, Anchor

Challenges3 weeks · 4 days per week

intermediateadvancedAnchor

What this template is

Great variety of training which is ideal for those with training A.D.D. Ideal for anyone who loves to push themselves. A good blend of size and strength. Not good for those who do not have a good grasp of technique of the basic lifts.

S.V.R. II, Anchor is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run S.V.R. II, Anchor in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

S.V.R. II, Anchor Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

116

Avg Reps/Week

Days/Week

Average Intensity by Week

S.V.R. II, Anchor Weekly Schedule

Week 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

1 × 15 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

1 × 15 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

1 × 15 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

1 × 15 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 2

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 3

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

1 reps at 100%

1 reps at 105%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

1 reps at 100%

1 reps at 105%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

1 reps at 100%

1 reps at 105%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

1 reps at 100%

1 reps at 105%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

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Questions about S.V.R. II, Anchor

How long is the S.V.R. II, Anchor program?

S.V.R. II, Anchor is represented here as a 3-week template with 4 training days per week.

What is the main goal of S.V.R. II, Anchor?

S.V.R. II, Anchor is categorized for Challenges. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is S.V.R. II, Anchor designed for?

S.V.R. II, Anchor is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track S.V.R. II, Anchor?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts

S.V.R. II, Anchor

What this template is

Run S.V.R. II, Anchor in KeyLifts

S.V.R. II, Anchor Volume Overview

S.V.R. II, Anchor Weekly Schedule

Week 1

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

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