The Morning Star, Anchor
Strength
3 weeks / 3 days per week
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.
Run The Morning Star, Anchor in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
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
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
1 x 100%
Exercise
SupplementalExercise
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Exercise
SupplementalExercise
Main5 x 65%
5 x 75%
5 x 85%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Week 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
1 x 100%
Exercise
SupplementalExercise
Main5 x 70%
5 x 80%
5 x 90%
10 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
10 x 100%
Exercise
SupplementalExercise
Main3 x 70%
3 x 80%
3 x 90%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main3 x 70%
3 x 80%
3 x 90%
10 x 100%
Week 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
1 x 100%
Exercise
SupplementalExercise
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Exercise
SupplementalExercise
Main5 x 75%
3 x 85%
1 x 95%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
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Frequently Asked Questions about The Morning Star, Anchor
How long is the The Morning Star, Anchor program?
The The Morning Star, Anchor program is 3 weeks long, with 3 training days per week.
What is the goal of The Morning Star, Anchor?
The primary goal of The Morning Star, Anchor is to help you Strength.
Who is The Morning Star, Anchor designed for?
The Morning Star, Anchor is designed for all lifters looking to Strength.
How do I track The Morning Star, Anchor workouts?
You can track The Morning Star, Anchor workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.