Basic 5/3/1 + FBW

Unlock your strength potential with the Basic 5/3/1 + FBW program, a focused 4-week journey designed for serious lifters. This program combines the proven 5/3/1 strength training method with full-body workouts, ensuring balanced muscle development and increased power. Commit to four days a week of targeted exercises, including barbell squats, bench presses, and dynamic supersets that challenge every muscle group. Perfect for those with a garage gym setup, this plan will elevate your training and help you achieve your fitness goals. Get ready to lift heavy and feel the gains!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Leg Curl

Squat day / set A

Bench Press (Barbell)

Russian Twist (Dumbbell)

Bench day / set B

Deadlift (Barbell)

Leg Extension

Deadlift day / set A

Overhead Press (Barbell)

OHP day / set B

Deload

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