Workout Routine

5/3/1 PR Sets + Jokers + FSL – Anchor Cycle

by darude123

Starting TM is 85% of 1RM.

Workouts

Week 1 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
60 sec
2
55% TM
5
60 sec
3
65% TM
5
150 sec
4
75% TM
5
150 sec
5
85% TM
5 +
amrap
180 sec
6
95% TM
2
180 sec
7
65% TM
5
120 sec
8
65% TM
5
120 sec
9
65% TM
5
120 sec
10
65% TM
5
120 sec
11
65% TM
5
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

11 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
0 sec

barbell row

5 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
60 sec
2
55% TM
5
60 sec
3
65% TM
5
150 sec
4
75% TM
5
150 sec
5
85% TM
5 +
amrap
180 sec
6
95% TM
2
180 sec
7
65% TM
5
130 sec
8
65% TM
5
130 sec
9
65% TM
5
130 sec
10
65% TM
5
130 sec
11
65% TM
5
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

11 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
60 sec
2
55% TM
5
60 sec
3
65% TM
5
150 sec
4
75% TM
5
150 sec
5
85% TM
5 +
amrap
180 sec
6
95% TM
2
180 sec
7
65% TM
5
120 sec
8
65% TM
5
120 sec
9
65% TM
5
120 sec
10
65% TM
5
120 sec
11
65% TM
5
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

11 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
0 sec

barbell row

5 sets

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
60 sec
2
55% TM
5
60 sec
3
65% TM
5
150 sec
4
75% TM
5
150 sec
5
85% TM
5 +
amrap
180 sec
6
95% TM
2
180 sec
7
65% TM
5
130 sec
8
65% TM
5
130 sec
9
65% TM
5
130 sec
10
65% TM
5
130 sec
11
65% TM
5
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

11 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
60 sec
2
60% TM
5
60 sec
3
70% TM
3
150 sec
4
80% TM
3
150 sec
5
90% TM
3
180 sec
6
100% TM
2
180 sec
7
70% TM
5
120 sec
8
70% TM
5
120 sec
9
70% TM
5
120 sec
10
70% TM
5
120 sec
11
70% TM
5
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

11 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
0 sec

barbell row

5 sets

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
60 sec
2
60% TM
5
60 sec
3
70% TM
3
150 sec
4
80% TM
3
150 sec
5
90% TM
3
180 sec
6
100% TM
2
180 sec
7
70% TM
5
130 sec
8
70% TM
5
130 sec
9
70% TM
5
130 sec
10
70% TM
5
130 sec
11
70% TM
5
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

11 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
60 sec
2
60% TM
5
60 sec
3
70% TM
3
150 sec
4
80% TM
3
150 sec
5
90% TM
3
180 sec
6
100% TM
2
180 sec
7
70% TM
5
120 sec
8
70% TM
5
120 sec
9
70% TM
5
120 sec
10
70% TM
5
120 sec
11
70% TM
5
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

11 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
0 sec

barbell row

5 sets

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
60 sec
2
60% TM
5
60 sec
3
70% TM
3
150 sec
4
80% TM
3
150 sec
5
90% TM
3
180 sec
6
100% TM
2
180 sec
7
70% TM
5
120 sec
8
70% TM
5
120 sec
9
70% TM
5
120 sec
10
70% TM
5
120 sec
11
70% TM
5
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

11 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
60 sec
2
65% TM
5
60 sec
3
75% TM
5
150 sec
4
85% TM
3
150 sec
5
95% TM
1 +
amrap
180 sec
6
105% TM
2
180 sec
7
75% TM
5
120 sec
8
75% TM
5
120 sec
9
75% TM
5
120 sec
10
75% TM
5
120 sec
11
75% TM
5
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

11 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
0 sec

barbell row

5 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
60 sec
2
65% TM
5
60 sec
3
75% TM
5
150 sec
4
85% TM
3
150 sec
5
95% TM
1 +
amrap
180 sec
6
105% TM
2
180 sec
7
75% TM
5
130 sec
8
75% TM
5
130 sec
9
75% TM
5
130 sec
10
75% TM
5
130 sec
11
75% TM
5
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

11 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
60 sec
2
65% TM
5
60 sec
3
75% TM
5
150 sec
4
85% TM
3
150 sec
5
95% TM
1 +
amrap
180 sec
6
105% TM
2
180 sec
7
75% TM
5
120 sec
8
75% TM
5
120 sec
9
75% TM
5
120 sec
10
75% TM
5
120 sec
11
75% TM
5
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

11 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

barbell row

5 sets

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
60 sec
2
65% TM
5
60 sec
3
75% TM
5
150 sec
4
85% TM
3
150 sec
5
95% TM
1 +
amrap
180 sec
6
105% TM
2
180 sec
7
75% TM
5
130 sec
8
75% TM
5
130 sec
9
75% TM
5
130 sec
10
75% TM
5
130 sec
11
75% TM
5
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

11 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets