Workout Routine

5/3/1 FSL

by AFenn1291

Workouts

Week 1, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

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

bench press

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

Week 1, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

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

squat

8 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

curl

3 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2 sets

Week 1, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

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

overhead press

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

Week 1, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

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

deadlift

8 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

curl

3 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2 sets

Week 2, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

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

bench press

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

Week 2, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

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

squat

8 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

curl

3 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2 sets

Week 2, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

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

overhead press

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

Week 2, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

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

deadlift

8 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

curl

3 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2 sets

Week 3, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

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

bench press

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
100 sec
2
100% TM
5 +
amrap
100 sec
3
100% 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 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

Week 3, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

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

squat

8 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

curl

3 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2 sets

Week 3, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

overhead press

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

Week 3, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

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

deadlift

8 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
100 sec
2
100% TM
5 +
amrap
100 sec
3
100% 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 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

curl

3 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2 sets