S.V.R. II, Anchor 3 Day

Challenges4 weeks · 3 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 3 Day is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run S.V.R. II, Anchor 3 Day in KeyLifts

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

S.V.R. II, Anchor 3 Day Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

Avg Reps/Week

Days/Week

Average Intensity by Week

S.V.R. II, Anchor 3 Day 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

Week 2

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

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

Week 3

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

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

Week 4

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 3 Day

How long is the S.V.R. II, Anchor 3 Day program?

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

What is the main goal of S.V.R. II, Anchor 3 Day?

S.V.R. II, Anchor 3 Day is categorized for Challenges. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is S.V.R. II, Anchor 3 Day designed for?

S.V.R. II, Anchor 3 Day 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 3 Day?

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

KeyLifts

S.V.R. II, Anchor 3 Day

What this template is

Run S.V.R. II, Anchor 3 Day in KeyLifts

S.V.R. II, Anchor 3 Day Volume Overview

S.V.R. II, Anchor 3 Day 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

Week 2

Day 1

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 4

Day 1

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

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