5/3/1 FSL + 2x/week Cardio

Program Description

Program Structure: 4 Days Per Week (4 distinct main lifts) Total session time: 45–55 minutes (+ 20–30 min cardio 2x/week) The following is a sample. Adapt to your goals:: QUICK REFERENCE CHECKLIST Daily * Hit 2,350 kcal * Eat 284g protein * Drink 3–4 liters water * Sleep 7–8 hours * Log energy/hunger (1–10) MONITORING & ADJUSTMENTS Weekly Tracking * Primary metrics: 1. Body weight (morning weigh-in, 3–5 day rolling average) 2. Body fat % (Home scale weekly; track trend, not absolute) 3. Main lift strength (track in Boostcamp or log) * Secondary metrics: 4. Waist circumference (navel, weekly) 5. Progress photos (front/side/back, every 2 weeks) 6. Energy/hunger levels (1–10 scale, daily note) Every 4 Weeks (After Deload Week) * Calculate average weekly weight loss: Should be 0.5 lb/week ±0.2 * Assess body fat % trend: Should decline 1–1.5% per 4-week cycle * Check strength retention: Main lifts should be ≥90% of pre-cut weights * Update Training Max: Add +5 lb upper, +10 lb lower (or pause if strength drops >10%) * Adjust calories if needed: <0.3 lb/week loss → 2,250 kcal 0.3–0.7 lb/week loss → Stay at 2,350 kcal 1 lb/week loss → 2,450 kcal

Program Overview