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
- LevelBeginner, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedJun 15, 2025 08:07
- Last EditedJun 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!