Workout Routine

Free

531 Anchor - 531 + FSL

by emilianom

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Based on the ideas from the 531 Forever book, this is an Anchor cycle to be performed once (3 weeks) after 2 Leader cycles and a deload. For this cycle the TM is @ 85% of 1RM.

  • The main lift is done with 5/3/1 scheme.
  • The supplemenetal lift is FSL.
  • The accessories are 1 pull, 1 push and 1 legs/core exercise per training day with emphasis on pulling to counter the amount of pushing done in the main and supplemental lifts. The pulls are compounds 4x/week, while the pushes are compound 2x/week and isolations 2x/week.

Starting TM is 85% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

W1 Press

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5 +
amrap
180 sec

military press

3×5+

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
120 sec
2
65% TM
85 lbs
5
120 sec
3
65% TM
85 lbs
5
120 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec

military press

5×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5 +
amrap
90 sec

chinup

5×5+

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

glute ham raise

3×12+

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Cable curl

3×12+

W1 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5 +
amrap
180 sec

deadlift

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
120 sec
2
65% TM
85 lbs
5
120 sec
3
65% TM
85 lbs
5
120 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec

deadlift

5×5

Overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE9
29 lbs
12 +
amrap
60 sec

Overhead triceps extension

3×12+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12 +
amrap
60 sec

single arm row

5×12+

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Leg raises

3×12+

W1 Bench press

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5 +
amrap
180 sec

bench press

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
120 sec
2
65% TM
85 lbs
5
120 sec
3
65% TM
85 lbs
5
120 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec

bench press

5×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
5
–
–
12 +
amrap
90 sec

lat pulldown

5×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

lateral raise

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

calf raise

3×12+

W1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5 +
amrap
180 sec

squat

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
120 sec
2
65% TM
85 lbs
5
120 sec
3
65% TM
85 lbs
5
120 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec

squat

5×5

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

fly

3×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12 +
amrap
60 sec

face pull

5×12+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Cable crunch

3×12+

W2 Press

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
180 sec
2
80% TM
100 lbs
3
180 sec
3
90% TM
115 lbs
3 +
amrap
180 sec

military press

3×3+

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
120 sec
2
70% TM
90 lbs
5
120 sec
3
70% TM
90 lbs
5
120 sec
4
70% TM
90 lbs
5
120 sec
5
70% TM
90 lbs
5
120 sec

military press

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

pullup

4×12+

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

glute ham raise

3×12+

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Cable curl

3×12+

W2 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
180 sec
2
80% TM
100 lbs
3
180 sec
3
90% TM
115 lbs
3 +
amrap
180 sec

deadlift

3×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
120 sec
2
70% TM
90 lbs
5
120 sec
3
70% TM
90 lbs
5
120 sec
4
70% TM
90 lbs
5
120 sec
5
70% TM
90 lbs
5
120 sec

deadlift

5×5

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

overhead triceps extension

3×12+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12 +
amrap
60 sec

single arm row

5×12+

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Leg raises

3×12+

W2 Bench press

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
180 sec
2
80% TM
100 lbs
3
180 sec
3
90% TM
115 lbs
3 +
amrap
180 sec

bench press

3×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
120 sec
2
70% TM
90 lbs
5
120 sec
3
70% TM
90 lbs
5
120 sec
4
70% TM
90 lbs
5
120 sec
5
70% TM
90 lbs
5
120 sec

bench press

5×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
5
–
–
12 +
amrap
90 sec

lat pulldown

5×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

lateral raise

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

calf raise

3×12+

W2 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
180 sec
2
80% TM
100 lbs
3
180 sec
3
90% TM
115 lbs
3 +
amrap
180 sec

squat

3×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
120 sec
2
70% TM
90 lbs
5
120 sec
3
70% TM
90 lbs
5
120 sec
4
70% TM
90 lbs
5
120 sec
5
70% TM
90 lbs
5
120 sec

squat

5×5

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

fly

3×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12 +
amrap
60 sec

face pull

5×12+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Cable crunch

3×12+

W3 Press

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
3
180 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-10 reps, increase TM by 5 lbs
Extra 11-99 reps, increase TM by 10 lbs

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

military press

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
120 sec
2
75% TM
95 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec

military press

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5 +
amrap
90 sec

pullup

4×5+

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

glute ham raise

3×12+

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Cable curl

3×12+

W3 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
3
180 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-10 reps, increase TM by 10 lbs
Extra 11-99 reps, increase TM by 20 lbs

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

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
120 sec
2
75% TM
95 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec

deadlift

5×5

Overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Overhead triceps extension

3×12+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12 +
amrap
60 sec

single arm row

5×12+

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Leg raises

3×12+

W3 Bench press

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
3
180 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-10 reps, increase TM by 5 lbs
Extra 11-99 reps, increase TM by 10 lbs

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

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
120 sec
2
75% TM
95 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec

bench press

5×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
5
–
–
12 +
amrap
90 sec

lat pulldown

5×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

lateral raise

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

calf raise

3×12+

W3 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
3
180 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-10 reps, increase TM by 10 lbs
Extra 11-99 reps, increase TM by 20 lbs

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
120 sec
2
75% TM
95 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec

squat

5×5

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

fly

3×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12 +
amrap
60 sec

face pull

5×12+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Cable crunch

3×12+