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5/3/1 Anchor - PR Set, Jokers and FSL

by zcd
16 athletes joined

Program Description

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 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

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 16, 2024 02:20
  • Last Edited
    Feb 20, 2025 05:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
70%
2
Squat (Barbell)
1
3 reps
80%
3
Squat (Barbell)
1
3 reps
90%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
5
5 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Squat (Barbell)
1
5 reps
75%
3
Squat (Barbell)
1
5 reps
85%
4
Squat (Barbell)
1
1-3 reps
90%
5
Squat (Barbell)
5
5 reps
65%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
1
3 reps
85%
3
Squat (Barbell)
1
1 reps
95%
4
Squat (Barbell)
1
1-3 reps
100%
5
Squat (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
70%
2
Bench Press (Barbell)
1
3 reps
80%
3
Bench Press (Barbell)
1
3 reps
90%
4
Bench Press (Barbell)
1
1-3 reps
95%
5
Bench Press (Barbell)
5
5 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Bench Press (Barbell)
1
5 reps
75%
3
Bench Press (Barbell)
1
5 reps
85%
4
Bench Press (Barbell)
1
1-3 reps
90%
5
Bench Press (Barbell)
5
5 reps
65%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
1
1 reps
95%
4
Bench Press (Barbell)
1
1-3 reps
100%
5
Bench Press (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
70%
2
Deadlift (Barbell)
1
3 reps
80%
3
Deadlift (Barbell)
1
3 reps
90%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
5
5 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
65%
2
Deadlift (Barbell)
1
5 reps
75%
3
Deadlift (Barbell)
1
5 reps
85%
4
Deadlift (Barbell)
1
1-3 reps
90%
5
Deadlift (Barbell)
5
5 reps
65%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Deadlift (Barbell)
1
3 reps
85%
3
Deadlift (Barbell)
1
1 reps
95%
4
Deadlift (Barbell)
1
1-3 reps
100%
5
Deadlift (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
70%
2
Overhead Press (Barbell)
1
3 reps
80%
3
Overhead Press (Barbell)
1
3 reps
90%
4
Overhead Press (Barbell)
1
1-3 reps
95%
5
Overhead Press (Barbell)
5
5 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
8
Pull Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
65%
2
Overhead Press (Barbell)
1
5 reps
75%
3
Overhead Press (Barbell)
1
5 reps
85%
4
Overhead Press (Barbell)
1
1-3 reps
90%
5
Overhead Press (Barbell)
5
5 reps
65%
6
Push Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
8
Pull Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
75%
2
Overhead Press (Barbell)
1
3 reps
85%
3
Overhead Press (Barbell)
1
1 reps
95%
4
Overhead Press (Barbell)
1
1-3 reps
100%
5
Overhead Press (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
8
Pull Accessories
1
50-100 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
70%
2
Squat (Barbell)
1 Set
3 Reps
80%
3
Squat (Barbell)
1 Set
3 Reps
90%
4
Squat (Barbell)
1 Set
1-3 Reps
95%
5
Squat (Barbell)
5 Sets
5 Reps
70%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
70%
2
Bench Press (Barbell)
1 Set
3 Reps
80%
3
Bench Press (Barbell)
1 Set
3 Reps
90%
4
Bench Press (Barbell)
1 Set
1-3 Reps
95%
5
Bench Press (Barbell)
5 Sets
5 Reps
70%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
3 Reps
70%
2
Deadlift (Barbell)
1 Set
3 Reps
80%
3
Deadlift (Barbell)
1 Set
3 Reps
90%
4
Deadlift (Barbell)
1 Set
1-3 Reps
95%
5
Deadlift (Barbell)
5 Sets
5 Reps
70%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
3 Reps
70%
2
Overhead Press (Barbell)
1 Set
3 Reps
80%
3
Overhead Press (Barbell)
1 Set
3 Reps
90%
4
Overhead Press (Barbell)
1 Set
1-3 Reps
95%
5
Overhead Press (Barbell)
5 Sets
5 Reps
70%
6
Push Accessories
1 Set
50-100 Reps
-
7
Single Leg / Core Accessories
1 Set
50-100 Reps
-
8
Pull Accessories
1 Set
50-100 Reps
-