The Morning Star, Anchor
What this template is
This template is for people looking to increase their Squat, Press, and Power Clean. You can also sub out the Power Clean for the Power Snatch, Hang Snatch, or Hang Clean.
The Morning Star, Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run The Morning Star, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
The Morning Star, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
39
Avg Sets/Week
178
Avg Reps/Week
3
Days/Week
Average Intensity by Week
The Morning Star, Anchor Weekly Schedule
Week 1
Day 1
Power Clean
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
1 reps at 100%
Squat
Supplemental5 × 5 reps at 75%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
10 reps at 100%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Power Clean
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
10 reps at 100%
Overhead Press
Supplemental5 × 5 reps at 65%
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
1 reps at 100%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
1 reps at 100%
Power Clean
Supplemental5 × 5 reps at 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
10 reps at 100%
Week 2
Day 1
Power Clean
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
1 reps at 100%
Squat
Supplemental5 × 5 reps at 70%
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
10 reps at 100%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Power Clean
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
10 reps at 100%
Overhead Press
Supplemental5 × 5 reps at 70%
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
1 reps at 100%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
1 reps at 100%
Power Clean
Supplemental5 × 5 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
10 reps at 100%
Week 3
Day 1
Power Clean
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
1 reps at 100%
Squat
Supplemental5 × 5 reps at 75%
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
10 reps at 100%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Power Clean
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
10 reps at 100%
Overhead Press
Supplemental5 × 5 reps at 75%
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
1 reps at 100%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
1 reps at 100%
Power Clean
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
10 reps at 100%
More programs like The Morning Star, Anchor
- 5/3/13 weeks
Weekly frequency
3 days per week
5/3/1 For Beginners (Reddit)
Strength
Program duration3 weeksCommunity use1.1KbeginnerOtherView program - 5/3/11 week
Weekly frequency
4 days per week
7th Week, Deload
Strength
Program duration1 weekCommunity use623beginnerintermediateDeloadView program - 5/3/13 weeks
Weekly frequency
3 days per week
Beyond 5/3/1 Training Maximally Template 10
Strength
Program duration3 weeksCommunity use522intermediateadvancedOtherView program - 5/3/12 weeks
Weekly frequency
3 days per week
Beginner Prep School
Strength
Program duration2 weeksCommunity use506beginnerintermediateLeaderView program
Browse related program collections
Questions about The Morning Star, Anchor
How long is the The Morning Star, Anchor program?
The Morning Star, Anchor is represented here as a 3-week template with 3 training days per week.
What is the main goal of The Morning Star, Anchor?
The Morning Star, Anchor is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is The Morning Star, Anchor designed for?
The Morning Star, Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track The Morning Star, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.