Workout Routine

5/3/1 FSL 5x5 + Accessories

by Okin107

5/3/1 FSL 5x5 + Accessories

Starting TM is 90% of 1RM.

Workouts

Accessories: Monday

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

triceps extension

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

pullup

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

leg curl

5 sets

Accessories: Tuesday

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

seated overhead press

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

curl

5 sets

hanging leg raises

Set
Reps
Rest time
1
12
45 sec
2
12
45 sec
3
12
45 sec
4
12
45 sec
5
12
45 sec

hanging leg raises

5 sets

Accessories: Thursday

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

dip

5 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

pullovers

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec
5
–
–
12
45 sec

calf raise

5 sets

Accessories: Friday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

incline bench press

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

hammer curl

5 sets

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec
5
–
–
15
45 sec

pull-over crunch

5 sets

Week 1: Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

* Training Max (TM) percentage is based on your bench press TM.

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

bench press

8 sets

Week 1: Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

squat

8 sets

Week 1: Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

overhead press

8 sets

Week 1: Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

deadlift

8 sets

Week 2: Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
90 sec
2
80% TM
3
90 sec
3
90% TM
3 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

bench press

8 sets

Week 2: Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
90 sec
2
80% TM
3
90 sec
3
90% TM
3 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

squat

8 sets

Week 2: Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
90 sec
2
80% TM
3
90 sec
3
90% TM
3 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

overhead press

8 sets

Week 2: Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
90 sec
2
80% TM
3
90 sec
3
90% TM
3 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

deadlift

8 sets

Week 3: Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
85% TM
3
90 sec
3
95% TM
1 +
amrap
Prog. Overload
90 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 3+ reps, increase TM by 2.5 kg
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

bench press

8 sets

Week 3: Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
85% TM
3
90 sec
3
95% TM
1 +
amrap
Prog. Overload
90 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 3+ reps, increase TM by 2.5 kg
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

squat

8 sets

Week 3: Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
85% TM
3
90 sec
3
95% TM
1 +
amrap
Prog. Overload
90 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 3+ reps, increase TM by 2.5 kg
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

overhead press

8 sets

Week 3: Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
85% TM
3
90 sec
3
95% TM
1 +
amrap
Prog. Overload
90 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 3+ reps, increase TM by 2.5 kg
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

deadlift

8 sets

Week 4: Monday (deload)

bench press

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

bench press

3 sets

triceps extension

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

triceps extension

3 sets

pullup

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

pullup

3 sets

leg curl

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

leg curl

3 sets

Week 4: Tuesday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

squat

3 sets

seated shoulder press

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

seated shoulder press

3 sets

curl

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

curl

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

hanging leg raises

3 sets

W33k 4: Thursday (deload)

overhead press

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

overhead press

3 sets

dip

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

dip

3 sets

lat pulldown

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

lat pulldown

3 sets

calf raise

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

calf raise

3 sets

Week 4: Friday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

deadlift

3 sets

incline bench press

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

incline bench press

3 sets

hammer curl

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

hammer curl

3 sets

pull-over crunch

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

pull-over crunch

3 sets