Workout Routine

Free

PR Set, Jokers and FSL (Anchor)

by dfosty

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Anchor Template: • Decrease in volume of barbell work. • Higher intensity of barbell work. • Increase in assistance work. • More jumps and throws. • More hard conditioning. • Easy conditioning can also be done.

  • 3/5/1 Schedule
  • 1+ sets after PR set are Joker Sets (Optional - Done for 1-2 sets of 1-3 reps at a 5-10% increase above the highest set of the day)
  • 3+ Goal: 7-8 reps
  • 1+ Goal: 5-6 reps
  • Higher assistance, lower weight (5x10)
  • Assistance: 50-100 Push, Pull, Legs/Core (each)
  • 7th Week TM Test (Done prior to any Leader template, reps should be strong and fast, if you can’t get the reps recalculate the TM based on the number of reps you get)
  • TM Formula: (weight lifted x number of reps performed x .0333 + weight lifted)
  • Switch back to leader once completed

Starting TM is 85% of 1RM.

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

Workouts

W1 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
95% TM
120 lbs
1 +
amrap
100 sec
5
100% TM
130 lbs
1 +
amrap
100 sec

overhead press

5 sets

bench press

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

bench press

5×5

W1 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
95% TM
120 lbs
1 +
amrap
100 sec
5
100% TM
130 lbs
1 +
amrap
100 sec

deadlift

5 sets

squat

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

squat

5×5

W1 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
95% TM
120 lbs
1 +
amrap
100 sec
5
100% TM
130 lbs
1 +
amrap
100 sec

bench press

5 sets

overhead press

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

overhead press

5×5

W1 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
95% TM
120 lbs
1 +
amrap
100 sec
5
100% TM
130 lbs
1 +
amrap
100 sec

squat

5 sets

deadlift

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

deadlift

5×5

W2 OHP/Bench

overhead press

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

overhead press

3×5

bench press

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

bench press

5×5

W2 DL/Squat

deadlift

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

deadlift

3×5

squat

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

squat

5×5

W2 Bench/OHP

bench press

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

bench press

3×5

overhead press

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

overhead press

5×5

W2 Squat/DL

squat

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

squat

3×5

deadlift

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

deadlift

5×5

W3 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
100 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 4+ reps, increase TM by 5 lbs
4
100% TM
130 lbs
1 +
amrap
100 sec
5
105% TM
135 lbs
1 +
amrap
100 sec

overhead press

5 sets

bench press

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

bench press

5×5

W3 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
100 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 4+ reps, increase TM by 10 lbs
4
100% TM
130 lbs
1 +
amrap
100 sec
5
105% TM
135 lbs
1 +
amrap
100 sec

deadlift

5 sets

squat

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

squat

5×5

W3 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
100 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 4+ reps, increase TM by 5 lbs
4
100% TM
130 lbs
1 +
amrap
100 sec
5
105% TM
135 lbs
1 +
amrap
100 sec

bench press

5 sets

overhead press

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

overhead press

5×5

W3 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
100 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 4+ reps, increase TM by 10 lbs
4
100% TM
130 lbs
1 +
amrap
100 sec
5
105% TM
135 lbs
1 +
amrap
100 sec

squat

5 sets

deadlift

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

deadlift

5×5

TM Test - OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 lbs
5
100 sec
4
100% TM
130 lbs
5
100 sec

overhead press

4×5

TM Test - Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 lbs
5
100 sec
4
100% TM
130 lbs
5
100 sec

deadlift

4×5

TM Test - Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 lbs
5
100 sec
4
100% TM
130 lbs
5
100 sec

bench press

4×5

TM Test - Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 lbs
5
100 sec
4
100% TM
130 lbs
5
100 sec

squat

4×5