Wendler Classic, Anchor
What this template is
The Wendler Classic is a strength training program that focuses on the four major lifts: squat, bench press, deadlift, and overhead press. It's a variation of the 5/3/1 program that uses a lower training max and a slower progression to allow for more time to build strength and perfect technique. Wendler Classic is a good option for intermediate lifters who have already built a solid foundation of strength and are looking to continue making progress in their lifts while also focusing on improving their form and technique.
Wendler Classic, Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Wendler Classic, Anchor in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Wendler Classic, Anchor Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
12
Avg Sets/Week
44
Avg Reps/Week
2
Days/Week
Average Intensity by Week
Wendler Classic, Anchor Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 2
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
Day 2
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Choose a Push exercise
Assistance25-100 reps
Choose a Pull exercise
Assistance25-100 reps
Choose a Legs exercise
Assistance25-100 reps
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Questions about Wendler Classic, Anchor
How long is the Wendler Classic, Anchor program?
Wendler Classic, Anchor is represented here as a 3-week template with 2 training days per week.
What is the main goal of Wendler Classic, Anchor?
Wendler Classic, Anchor is categorized for Strength and Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Wendler Classic, Anchor designed for?
Wendler Classic, Anchor is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Wendler Classic, Anchor?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.