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531 5x5 FSL
by Mike M.
15 athletes joined
Program Description
Push new strength built after 5s pro BBB. Deload one week before hand and do one cycle then back to 5s pro BBB.
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Apr 25, 2024 01:32
Last Edited
Jun 16, 2024 11:31
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Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
5 Sets
5 Reps
65%
4
Lat Pulldown
5 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
7
French Press
3 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
5 Sets
5 Reps
65%
4
Single Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
10-12 Reps
7
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
5 Sets
5 Reps
65%
4
Lat Pulldown
5 Sets
10 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Chest Fly (Cable)
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
5 Sets
5 Reps
65%
4
Leg Extension
3 Sets
10 Reps
5
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
90%
3
Overhead Press (Barbell)
5 Sets
5 Reps
70%
4
Lat Pulldown
5 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
7
French Press
3 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Deadlift (Barbell)
5 Sets
5 Reps
70%
4
Single Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
10-12 Reps
7
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
5 Sets
5 Reps
70%
4
Lat Pulldown
5 Sets
10 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Chest Fly (Cable)
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
5 Sets
5 Reps
70%
4
Leg Extension
3 Sets
10 Reps
5
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
95%
3
Overhead Press (Barbell)
5 Sets
5 Reps
75%
4
Lat Pulldown
5 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
7
French Press
3 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
95%
3
Deadlift (Barbell)
5 Sets
5 Reps
75%
4
Single Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
10-12 Reps
7
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
95%
3
Bench Press (Barbell)
5 Sets
5 Reps
75%
4
Lat Pulldown
5 Sets
10 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Chest Fly (Cable)
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Squat (Barbell)
1 Set
AMRAP
95%
3
Squat (Barbell)
5 Sets
5 Reps
75%
4
Leg Extension
3 Sets
10 Reps
5
Abs Crunch (Weighted)
5 Sets
10-20 Reps