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5/3/1 First Set Last
by Mads H.
88 athletes joined
Program Description
There isn’t a FSL variation of 531 on Boostcamp yet, so I figured why not do it myself. If you’re unfamiliar with the guidelines for the program, I suggest you go read up on it (there’s loads of info online), but just remember to set your training maxes to 85-90% of your 1RM’s. I haven’t included a deload week in the template, so remember to do it every 2 cycles, or when the need arises.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 10, 2024 10:59
Last Edited
Jun 17, 2024 03:55
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Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 2
1
Deadlift (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 3
1
Bench Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 4
1
Squat (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
Day 1
1
Overhead Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
Day 2
1
Deadlift (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
Day 3
1
Bench Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
Day 4
1
Squat (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%