Program Description
This is from page 64 of the 5/3/1 Forever book Joker sets are extra work sets added above the highest percentage set for the day. These are usually done for 1-2 sets of 1-3 reps at 5-10% above the highest set of the day 3/5/1 Programming, and joker sets are only used on the first and third weeks of the cycle, week two is all about bar speed and rep quality The recommended periodization for 5/3/1 is to do 2 leader cycles followed by 1 anchor cycle. A complete mesocycle would follow this format: Weeks 1-3 (Leader cycle 1) Increase TMs +5lbs upper body lifts / +10lbs lower body lifts Weeks 4-6 (Leader cycle 2) 7th Week deload Increase TMs +5lbs upper body lifts / +10lbs lower body lifts Anchor cycle
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedSep 11, 2024 04:11
- Last EditedJul 10, 2025 03:46
Summary
Unlock your strength potential with the 5/3/1 Anchor program, designed for serious lifters looking to maximize their gains in just three weeks. This 4-day weekly regimen focuses on heavy barbell lifts, including squats, deadlifts, and bench presses, complemented by accessory work to enhance muscle balance and stability. With progressive intensity and targeted rep ranges, you'll push your limits and build a solid foundation for strength. Get ready to elevate your training and achieve your fitness goals!
