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!

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.

5/3/1 BBS FSL

default

Week 1

Week 2

Week 3

Week 4

Curl-Up

Side Plank

Bird Dog

Reverse Hyperextension

Squat (Barbell)

Deadlift (Barbell)

Bent Over Row (Barbell)

Abs Crunch (Weighted)

Squat

Cuban Press

Military Press (Barbell)

Bench Press (Barbell)

Dip (Weighted)

Chin-Up (Weighted)

Bicep Curl (Barbell)

Military Press

Deadlift

Bench Press

Lat Pulldown

undefined reviews for 5/3/1 BBS FSL