5/3/1 fsl X wendlers weighted weighted pull ups.

Unlock your strength potential with the **5/3/1 FSL X Wendler's Weighted Pull-Ups** program, a meticulously crafted 4-week journey designed for dedicated lifters. This program focuses on progressive overload and incorporates weighted pull-ups to enhance your back strength and muscle hypertrophy. Train 6 days on a 8 day block engaging in compound movements and accessory exercises that target all major muscle groups, ensuring balanced development. With detailed video demonstrations and rep ranges tailored to your fitness level, you'll build the confidence and strength needed to conquer your lifting goals. Get ready to elevate your performance!

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Week 1

Week 2

Week 3

Week 4

Pull-Up (Bodyweight)

Bench Press (Barbell)

Pull-Up (Weighted)

Dip (Bodyweight)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Hanging Knee Raise

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Chest Supported Row (Machine)

Decline Crunch (Weighted)

Bench Press (Close Grip)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Tricep Pushdown (Cable)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Rear Delt Fly (Machine)

Deadlift (Barbell)

Bent Over Row (Barbell)

Single Leg Hip Thrust

Hip Adductor (Machine)

Straight Arm Pulldown

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