Program Description
1. 1RM entered = 90% of your actual 1RM (It is a training max) 2. Should be getting 9/7/5 - ish on AMRAP compound lifts. 3. Week4 = deload. Cut off a set, but not intensity, on whatever. 4. On accessories : use light weight, fast concentrics, slow eccentrics. 5. On supersets: rest ~2.5min from end of an exercise to repeating it. 6. This is a bastardization of a Wendler 5/3/1. Add +10 to squat / deadlift per cycle, add +5 to bench / OHP / row.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedSep 02, 2024 09:10
- Last EditedSep 01, 2025 06:41
Summary
Transform your strength training with the FSL 5/3/1 program, a focused 4-week journey designed for dedicated lifters. Committing to five days a week, you'll engage in a balanced mix of push and pull workouts that emphasize compound lifts and accessory movements, ensuring comprehensive muscle development. This program is tailored to enhance your strength and endurance, featuring exercises like the Bench Press, Bent Over Row, and Pull-Ups. Perfect for those ready to elevate their training, FSL 5/3/1 will help you break through plateaus and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Front Delts
9.5%
Biceps
9%
Middle Delts
8.7%
Upper Back
8.5%
Lats
7.3%
Chest
7.3%
Forearms
6.9%
Quadriceps
6.9%
Hamstrings
6.2%
Calves
5.7%
Abs
5.1%
Glutes
4.5%
Lower Back
2.4%
Rear Delts
0.8%
Adductors
0.7%
Abductors
0.3%
