Workout Routine

5/3/1 + FSL + Accessories + Warm-up

by nsmith16

Workouts

W1 Shoulders

military press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
65% 1RM
5
100 sec
8
65% 1RM
5
100 sec
9
65% 1RM
5
100 sec
10
65% 1RM
5
100 sec
11
65% 1RM
5
100 sec

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

military press

11 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

front raise

3 sets

W1 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
65% 1RM
5
100 sec
8
65% 1RM
5
100 sec
9
65% 1RM
5
100 sec
10
65% 1RM
5
100 sec
11
65% 1RM
5
100 sec

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

deadlift

11 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

chinup

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

chinup

3 sets

W1 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
65% 1RM
5
100 sec
8
65% 1RM
5
100 sec
9
65% 1RM
5
100 sec
10
65% 1RM
5
100 sec
11
65% 1RM
5
100 sec

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

bench press

11 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

dip

3 sets

W1 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
65% 1RM
5
100 sec
8
65% 1RM
5
100 sec
9
65% 1RM
5
100 sec
10
65% 1RM
5
100 sec
11
65% 1RM
5
100 sec

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

squat

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3 sets

W2 Shoulders

military press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
70% 1RM
5
100 sec
8
70% 1RM
5
100 sec
9
70% 1RM
5
100 sec
10
70% 1RM
5
100 sec
11
70% 1RM
5
100 sec

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

military press

11 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

front raise

3 sets

W2 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
70% 1RM
5
100 sec
8
70% 1RM
5
100 sec
9
70% 1RM
5
100 sec
10
70% 1RM
5
100 sec
11
70% 1RM
5
100 sec

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

deadlift

11 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

chinup

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

chinup

3 sets

W2 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
70% 1RM
5
100 sec
8
70% 1RM
5
100 sec
9
70% 1RM
5
100 sec
10
70% 1RM
5
100 sec
11
70% 1RM
5
100 sec

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

bench press

11 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

dip

3 sets

W2 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
70% 1RM
5
100 sec
8
70% 1RM
5
100 sec
9
70% 1RM
5
100 sec
10
70% 1RM
5
100 sec
11
70% 1RM
5
100 sec

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

squat

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3 sets

W3 Shoulders

military press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
95% TM
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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
75% 1RM
5
100 sec
8
75% 1RM
5
100 sec
9
75% 1RM
5
100 sec
10
75% 1RM
5
100 sec
11
75% 1RM
5
100 sec

military press

11 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

front raise

3 sets

W3 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
95% TM
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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
75% 1RM
5
100 sec
8
75% 1RM
5
100 sec
9
75% 1RM
5
100 sec
10
75% 1RM
5
100 sec
11
75% 1RM
5
100 sec

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

deadlift

11 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

chinup

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

chinup

3 sets

W3 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
95% TM
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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
75% 1RM
5
100 sec
8
75% 1RM
5
100 sec
9
75% 1RM
5
100 sec
10
75% 1RM
5
100 sec
11
75% 1RM
5
100 sec

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

bench press

11 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

dip

3 sets

W3 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
50% 1RM
5
100 sec
3
60% 1RM
3
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
95% TM
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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
7
75% 1RM
5
100 sec
8
75% 1RM
5
100 sec
9
75% 1RM
5
100 sec
10
75% 1RM
5
100 sec
11
75% 1RM
5
100 sec

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

squat

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3 sets

W4 Shoulder (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec
4
50% 1RM
5
100 sec
5
50% 1RM
5
100 sec
6
50% 1RM
5
100 sec
7
50% 1RM
5
100 sec
8
50% 1RM
5
100 sec

military press

8 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

front raise

3 sets

W4 Back (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec
4
50% 1RM
5
100 sec
5
50% 1RM
5
100 sec
6
50% 1RM
5
100 sec
7
50% 1RM
5
100 sec
8
50% 1RM
5
100 sec

deadlift

8 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

chinup

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

chinup

3 sets

W4 Chest (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec
4
50% 1RM
5
100 sec
5
50% 1RM
5
100 sec
6
50% 1RM
5
100 sec
7
50% 1RM
5
100 sec
8
50% 1RM
5
100 sec

bench press

8 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

dip

3 sets

W4 Legs (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec
4
50% 1RM
5
100 sec
5
50% 1RM
5
100 sec
6
50% 1RM
5
100 sec
7
50% 1RM
5
100 sec
8
50% 1RM
5
100 sec

squat

8 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3 sets