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5/3/1 BBS FSL

by Mishanya

Program Description

Feel free to modify as appropriate. The logic is to train each main compound twice a week, after the main lift of the day the second compound is trained as an accessory. Apply progressive overload as appropriate to each lift throughout the cycle. Training max should be 90% of the actual rep. max. After finishing the cycle, add no more than 2,5 kilos to pressing and 5 kilos to other main compounds. Each workout begins with a McGill Big Three drill to be repeated on rest days. All exercises before the main lift of the day are warmup drills. The workouts require a reverse hypers machine for warmup/ lower back conditioning sets.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 15, 2025 08:07
  • Last Edited
    Jun 18, 2025 12:32

Summary

Unleash your strength with the 5/3/1 BBS FSL program! Over four weeks, this four-day workout plan focuses on building muscle and increasing your lifting capacity through a structured approach to barbell training. Each session is designed to challenge your limits with compound lifts like squats, deadlifts, and military presses, complemented by targeted accessory work for balanced development. Perfect for those ready to elevate their performance, this program will help you achieve new personal bests and enhance your overall fitness. Get ready to transform your training and see real results!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
6
Squat (Barbell)
2
5 reps
65%
7
Deadlift (Barbell)
3
6-10 reps
65%
8
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
9
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
6
Squat (Barbell)
2
3 reps
70%
7
Deadlift (Barbell)
3
6-10 reps
65%
8
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
9
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
6
Squat (Barbell)
2
5 reps
75%
7
Deadlift (Barbell)
3
6-10 reps
65%
8
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
9
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
40%
50%
60%
6
Squat (Barbell)
1
3 reps
40%
7
Deadlift (Barbell)
1
6-10 reps
50%
8
Bent Over Row (Barbell)
2
6-10 reps
RPE 7
9
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
7
Military Press (Barbell)
2
5 reps
65%
8
Bench Press (Barbell)
3
6-10 reps
65%
9
Dip (Weighted)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
7
Military Press (Barbell)
2
3 reps
70%
8
Bench Press (Barbell)
3
6-10 reps
65%
9
Dip (Weighted)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
7
Military Press (Barbell)
2
5 reps
75%
8
Bench Press (Barbell)
3
6-10 reps
65%
9
Dip (Weighted)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
40%
50%
60%
7
Military Press (Barbell)
1
3 reps
40%
8
Bench Press (Barbell)
1
6-10 reps
50%
9
Dip (Weighted)
1
10 reps
RPE 7
10
Lat Pulldown
2
10 reps
RPE 7
11
Bicep Curl (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
6
Deadlift (Barbell)
2
5 reps
65%
7
Squat (Barbell)
3
6-10 reps
65%
8
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
9
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
6
Deadlift (Barbell)
2
3 reps
70%
7
Squat (Barbell)
3
6-10 reps
65%
8
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
9
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
6
Deadlift (Barbell)
2
5 reps
75%
7
Squat (Barbell)
3
6-10 reps
65%
8
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
9
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
40%
50%
60%
6
Deadlift (Barbell)
1
3 reps
40%
7
Squat (Barbell)
1
6-10 reps
50%
8
Bent Over Row (Barbell)
1
6-10 reps
RPE 7
9
Abs Crunch (Weighted)
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
7
Bench Press (Barbell)
2
5 reps
65%
8
Military Press (Barbell)
3
6-10 reps
65%
9
Dip (Weighted)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
7
Bench Press (Barbell)
2
3 reps
70%
8
Military Press (Barbell)
3
6-10 reps
65%
9
Dip (Weighted)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
7
Bench Press (Barbell)
2
5 reps
75%
8
Military Press (Barbell)
3
6-10 reps
65%
9
Dip (Weighted)
2
10 reps
RPE 7
10
Lat Pulldown
3
10 reps
RPE 7
11
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Curl-Up
1
1 mins
RPE 6
2
Side Plank
1
1 mins
RPE 6
3
Bird Dog
1
1 mins
RPE 6
4
Reverse Hyperextension
3
10-12 reps
RPE 6
5
Cuban Press
1
10 reps
RPE 6
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
40%
50%
60%
7
Bench Press (Barbell)
1
3 reps
40%
8
Military Press (Barbell)
1
6-10 reps
50%
9
Dip (Weighted)
1
10 reps
RPE 7
10
Lat Pulldown
2
10 reps
RPE 7
11
Bicep Curl (Barbell)
1
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Curl-Up
1 Set
1 mins
@6
2
Side Plank
1 Set
1 mins
@6
3
Bird Dog
1 Set
1 mins
@6
4
Reverse Hyperextension
3 Sets
10-12 Reps
@6
5
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
6
Squat (Barbell)
2 Sets
5 Reps
65%
7
Deadlift (Barbell)
3 Sets
6-10 Reps
65%
8
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7
9
Abs Crunch (Weighted)
4 Sets
20 Reps
@7
Day 2
1
Curl-Up
1 Set
1 mins
@6
2
Side Plank
1 Set
1 mins
@6
3
Bird Dog
1 Set
1 mins
@6
4
Reverse Hyperextension
3 Sets
10-12 Reps
@6
5
Cuban Press
1 Set
10 Reps
@6
6
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
7
Military Press (Barbell)
2 Sets
5 Reps
65%
8
Bench Press (Barbell)
3 Sets
6-10 Reps
65%
9
Dip (Weighted)
2 Sets
10 Reps
@7
10
Lat Pulldown
3 Sets
10 Reps
@7
11
Bicep Curl (Barbell)
2 Sets
10 Reps
@7
Day 3
1
Curl-Up
1 Set
1 mins
@6
2
Side Plank
1 Set
1 mins
@6
3
Bird Dog
1 Set
1 mins
@6
4
Reverse Hyperextension
3 Sets
10-12 Reps
@6
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
6
Deadlift (Barbell)
2 Sets
5 Reps
65%
7
Squat (Barbell)
3 Sets
6-10 Reps
65%
8
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7
9
Abs Crunch (Weighted)
4 Sets
20 Reps
@7
Day 4
1
Curl-Up
1 Set
1 mins
@6
2
Side Plank
1 Set
1 mins
@6
3
Bird Dog
1 Set
1 mins
@6
4
Reverse Hyperextension
3 Sets
10-12 Reps
@6
5
Cuban Press
1 Set
10 Reps
@6
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
7
Bench Press (Barbell)
2 Sets
5 Reps
65%
8
Military Press (Barbell)
3 Sets
6-10 Reps
65%
9
Dip (Weighted)
2 Sets
10 Reps
@7
10
Lat Pulldown
3 Sets
10 Reps
@7
11
Bicep Curl (Barbell)
2 Sets
10 Reps
@7