Workout Routine

5/3/1 FSL

by Abejotinas

Starting TM is 90% of 1RM.

Workouts

W1 BP

bench press

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

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

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
65% TM
5
90 sec
3
65% TM
5
90 sec
4
65% TM
5
90 sec
5
65% TM
5
90 sec

bench press

5 sets

W1 Squat

squat

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

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

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
65% TM
5
90 sec
3
65% TM
5
90 sec
4
65% TM
5
90 sec
5
65% TM
5
90 sec

squat

5 sets

W1 OHP

military press

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

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

military press

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
65% TM
5
90 sec
3
65% TM
5
90 sec
4
65% TM
5
90 sec
5
65% TM
5
90 sec

military press

5 sets

W1 DL

deadlift

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

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

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
65% TM
5
90 sec
3
65% TM
5
90 sec
4
65% TM
5
90 sec
5
65% TM
5
90 sec

deadlift

5 sets

W2 BP

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
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

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

bench press

3 sets

bench press

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

bench press

5 sets

W2 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
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

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

squat

3 sets

squat

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

squat

5 sets

W2 OHP

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
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

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

military press

3 sets

military press

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

military press

5 sets

W2 DL

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
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

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

deadlift

3 sets

deadlift

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

deadlift

5 sets

W3 BP

bench press

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

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

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
75% TM
5
90 sec
3
75% TM
5
90 sec
4
75% TM
5
90 sec
5
75% TM
5
90 sec

bench press

5 sets

W3 Squat

squat

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

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

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
75% TM
5
90 sec
3
75% TM
5
90 sec
4
75% TM
5
90 sec
5
75% TM
5
90 sec

squat

5 sets

W3 OHP

military press

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

military press

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
75% TM
5
90 sec
3
75% TM
5
90 sec
4
75% TM
5
90 sec
5
75% TM
5
90 sec

military press

5 sets

W3 DL

deadlift

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

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

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
75% TM
5
90 sec
3
75% TM
5
90 sec
4
75% TM
5
90 sec
5
75% TM
5
90 sec

deadlift

5 sets