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531 5x5 FSL
by Mike M.
28 athletes joined
5.0
(1 rating)
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
Jul 24, 2024 03:23
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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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
MatiasMan
3 days ago
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
The FSL with some acc. I like it, works even on a cut