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

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

default

Week 1

Week 2

Week 3

Squat (Barbell)

Push Accessories

Pull Accessories

Single Leg / Core Accessories

Bench Press (Barbell)

Deadlift (Barbell)

Overhead Press (Barbell)

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