Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Lift Vault Market
    • Buy Custom Programs
    • Buy Training Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
      • Bro Split Workout
      • Arnold Split Workout
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Beginners
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Cheap Protein Powder
        • Best Cheap Mass Gainers
        • Best Creatine for Bulking
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best Protein Powders Without Artificial Sweeteners
        • Best Protein Powders for Teens
        • Best Protein Powders Without Heavy Metals
  • Learn
    • Resources
      • Find Powerlifting Meets
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press
      • Dumbbell vs Barbell Bench Press
      • Deadlift vs Romanian Deadlift
      • Long Head Bicep Exercises
      • Short Head Bicep Exercises
      • Cable Shoulder Exercises
  • /r/LiftVault
  • Contact
    • How Lift Vault Got Started
    • Meet the Team
    • Submit a Program
    • Lift Vault vs Lifting Vault
Home » Resources » Leader & Anchor Cycles in 5/3/1

Leader & Anchor Cycles in 5/3/1

Avatar

By Kyle Risley
Last updated September 22, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Leader and anchor cycles are types of training cycles introduced by Jim Wendler in 5/3/1 Forever.

Table of Contents

  • 1 What are Anchor Cycles?
    • 1.1 5/3/1 Anchor Cycle Example
  • 2 What are Leader Cycles?
    • 2.1 5/3/1 Leader Cycle Example
  • 3 Sequencing Anchor and Leader Cycles
  • 4 5/3/1 Resources

What are Anchor Cycles?

Anchor cycles use higher intensities on the main lifts, less supplemental work, and more assistance volume.

5/3/1 Anchor Cycle Example

An example of an anchor cycle is 3/5/1 with PR’s on week 1 and 3, 3×5 first set last for supplemental work, and 50 to 100 reps per assistance exercise.

What are Leader Cycles?

Leader cycles uses lower intensities on the main lifts with higher volume supplemental work and less assistance volume.

5/3/1 Leader Cycle Example

An example of a leader cycle is 5’s PRO with 5×5 FSL as the supplemental work and 25 to 50 reps per assistance exercise.

Other leader cycle examples include Boring But Strong (BBS) and Second Set Last (SSL).

Source:

  • Leader/Anchor Cycles for 5/3/1 Beginner (T-Nation Forums)

Sequencing Anchor and Leader Cycles

Below you’ll find generalized guidance around anchor and leader cycles. To understand exactly how they’re used, you’ll need to pick up 5/3/1 Forever.

This is just to give you a basic understanding of their purpose and how they’re used in training.

The most common sequence is to run two leader cycles and one anchor cycle, starting the first leader cycle with a training max no higher than 85%.

Source:

You can read a pretty solid discussion of decisions around anchor and leader cycles in this discussion on the T-Nation Forums.

5/3/1 Resources

To learn more about 5/3/1, check out our 5/3/1 glossary or the /r/531Discussion subreddit.

To best understand how to put this information into practice and actually get stronger, it’s highly recommended that you pick up 5/3/1 Forever by Jim Wendler.

5/3/1 Forever
5/3/1 Forever: Simple And Effective Programming for Size, Speed and Strength
5/3/1 Forever: Simple And Effective Programming for Size, Speed and Strength
$44.97

The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable.

Shop Amazon
Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you.
05/28/2025 12:09 pm GMT
Avatar

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Resources




Related Posts

  • First Set Last (FSL)

    Below you'll find a definition of first set last and an example of how it can work in the 5/3/1 programming framework. Please note that this is unofficial advice and is not endorsed in any way by Jim Wendler. Please buy 5/3/1 Forever to truly…

  • 5's Pro

    Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book. What is 5's Pro? 5's Pro (aka 5's progression) is a rep scheme used in the 5/3/1 training program.…

  • 5/3/1 Program Glossary of Terms

    Below you'll find definitions for some of the most common terms and ideas found through Jim Wendler's 5/3/1 programming framework. To maximize your success with the program, it's highly recommend you purchase 5/3/1 Forever, the definitive publication by Wendler that captures all of his best…

  • All Pro Simple Beginner Routine Program Spreadsheet

    The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid. There is an extensive FAQ section that is copied from the spreadsheet below.…

download-folder

Unlock The Vault!

Get lifetime access to every Lift Vault spreadsheet on Google Drive.

Download, bookmark, or browse. 

Popular Programs via App
Boostcamp App Boostcamp App
Free

Many of the most popular programs on Lift Vault are now available on a free app!

Boostcamp lets you track progress, calculate weight/sets/reps, and discover new programs - all for free!

Visit Boostcamp App

Latest Posts

  • MASS IMPACT Program from Geoffrey Verity Schofield
  • Michigan Powerlifting Records
  • Washington DC Powerlifting Records
  • Wyoming Powerlifting Records
  • Wisconsin Powerlifting Records

Copyright © 2025 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer