Workout Routine

Free

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

by darude123

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Starting TM is 85% of 1RM.

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

Workouts

Week 1 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
55 lbs
5
60 sec
2
55% TM
70 lbs
5
60 sec
3
65% TM
85 lbs
5
150 sec
4
75% TM
95 lbs
5
150 sec
5
85% TM
110 lbs
5 +
amrap
180 sec
6
95% TM
120 lbs
2
180 sec
7
65% TM
85 lbs
5
120 sec
8
65% TM
85 lbs
5
120 sec
9
65% TM
85 lbs
5
120 sec
10
65% TM
85 lbs
5
120 sec
11
65% TM
85 lbs
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
65 lbs
10
60 sec
2
50% TM
65 lbs
10
60 sec
3
50% TM
65 lbs
10
60 sec
4
50% TM
65 lbs
10
60 sec
5
50% TM
65 lbs
10
0 sec

barbell row

5×10

Week 1 Day 2

deadlift

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

5×10

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
55 lbs
5
60 sec
2
55% TM
70 lbs
5
60 sec
3
65% TM
85 lbs
5
150 sec
4
75% TM
95 lbs
5
150 sec
5
85% TM
110 lbs
5 +
amrap
180 sec
6
95% TM
120 lbs
2
180 sec
7
65% TM
85 lbs
5
120 sec
8
65% TM
85 lbs
5
120 sec
9
65% TM
85 lbs
5
120 sec
10
65% TM
85 lbs
5
120 sec
11
65% TM
85 lbs
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
65 lbs
10
60 sec
2
50% TM
65 lbs
10
60 sec
3
50% TM
65 lbs
10
60 sec
4
50% TM
65 lbs
10
60 sec
5
50% TM
65 lbs
10
0 sec

barbell row

5×10

Week 1 Day 4

squat

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

5×10

Week 2 Day 1

overhead press

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

barbell row

5×10

Week 2 Day 2

deadlift

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

5×10

Week 2 Day 3

bench press

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

barbell row

5×10

Week 2 Day 4

squat

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

5×10

Week 3 Day 1

overhead press

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

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

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
65 lbs
10
60 sec
2
50% TM
65 lbs
10
60 sec
3
50% TM
65 lbs
10
60 sec
4
50% TM
65 lbs
10
60 sec
5
50% TM
65 lbs
10
0 sec

barbell row

5×10

Week 3 Day 2

deadlift

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

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

5×10

Week 3 Day 3

bench press

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

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

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
65 lbs
10
60 sec
2
50% TM
65 lbs
10
60 sec
3
50% TM
65 lbs
10
60 sec
4
50% TM
65 lbs
10
60 sec
5
50% TM
65 lbs
10
0 sec

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

barbell row

5×10

Week 3 Day 4

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

5×10