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

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		

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Squat (Barbell)

Deadlift (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Ab Wheel

Squat Day

Conditioning replaces the high-volume supplemental work from BBB, adding ~150–200 kcal/day expense

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Barbell Row

Tricep Dip (Bodyweight)

Incline Treadmill Walking

Bench Day

Good Morning

Cable Crunch

Deadlift Day

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Bicep Curl (Barbell)

OHP Day

65-75-85 (Adjust TM)

70-80-90

75-85-95 (Joker)

Deload

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