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 EditedJun 27, 2025 07:01
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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row
5
5 reps
65%
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6A
Standing Calf Raise
5
8-12 reps
RPE 9
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bent Over Row
5
5 reps
70%
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6A
Standing Calf Raise
5
8-12 reps
RPE 9
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bent Over Row
5
5 reps
75%
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6A
Standing Calf Raise
5
8-12 reps
RPE 9
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row
3
5 reps
40%
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6A
Standing Calf Raise
5
8-12 reps
RPE 9
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5A
Hammer Curl (Cable)
3
10-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5A
Hammer Curl (Cable)
3
10-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5A
Hammer Curl (Cable)
3
10-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press
3
5 reps
40%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5A
Hammer Curl (Cable)
3
10-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat
5
5 reps
65%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5B
Wrist Curls
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat
5
5 reps
70%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5B
Wrist Curls
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat
5
5 reps
75%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5B
Wrist Curls
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat
3
5 reps
40%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5B
Wrist Curls
5
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press
5
5 reps
65%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5A
Dip (Weighted)
3
8-12 reps
RPE 9
5B
Chin-Up (Weighted)
3
8-12 reps
RPE 9
6A
Push Up
1
AMRAP
RPE 10
6B
Pull-Up (Weighted)
1
AMRAP
RPE 10
7
Seated Calf Raise
5
10-15 reps
RPE 9
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press
5
5 reps
70%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5A
Dip (Weighted)
3
8-12 reps
RPE 9
5B
Chin-Up (Weighted)
3
8-12 reps
RPE 9
6A
Push Up
1
AMRAP
RPE 10
6B
Pull-Up (Weighted)
1
AMRAP
RPE 10
7
Seated Calf Raise
5
10-15 reps
RPE 9
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press
5
5 reps
75%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5A
Dip (Weighted)
3
8-12 reps
RPE 9
5B
Chin-Up (Weighted)
3
8-12 reps
RPE 9
6A
Push Up
1
AMRAP
RPE 10
6B
Pull-Up (Weighted)
1
AMRAP
RPE 10
7
Seated Calf Raise
5
10-15 reps
RPE 9
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press
3
5 reps
40%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5A
Dip (Weighted)
3
8-12 reps
RPE 9
5B
Chin-Up (Weighted)
3
8-12 reps
RPE 9
6A
Push Up
1
AMRAP
RPE 10
6B
Pull-Up (Weighted)
1
AMRAP
RPE 10
7
Seated Calf Raise
5
10-15 reps
RPE 9
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift
5
5 reps
65%
3
Leg Extension
3
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
5C
Wrist Curls
5
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift
5
5 reps
70%
3
Leg Extension
3
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
5C
Wrist Curls
5
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift
5
5 reps
75%
3
Leg Extension
3
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
5C
Wrist Curls
5
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift
3
5 reps
40%
3
Leg Extension
3
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
5C
Wrist Curls
5
10-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row5 Sets
5 Reps
65%
3
Lat Pulldown3 Sets
8-12 Reps
@9
4
Upright Row (Barbell)4 Sets
8-12 Reps
@9
5
Pull-Up (Weighted)1 Set
AMRAP
@10
6A
Standing Calf Raise5 Sets
8-12 Reps
@9
6B
Hanging Leg Raise3 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press5 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4A
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
4B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9
5A
Hammer Curl (Cable)3 Sets
10-15 Reps
@9
5B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@9
6
Push Up1 Set
AMRAP
@10
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat5 Sets
5 Reps
65%
3
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@9
4
Leg Press3 Sets
8-12 Reps
@9
5A
Lateral Raise (Cable)3 Sets
10-15 Reps
@9
5B
Wrist Curls5 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press5 Sets
5 Reps
65%
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4
Seated Row (Cable)3 Sets
8-12 Reps
@9
5A
Dip (Weighted)3 Sets
8-12 Reps
@9
5B
Chin-Up (Weighted)3 Sets
8-12 Reps
@9
6A
Push Up1 Set
AMRAP
@10
6B
Pull-Up (Weighted)1 Set
AMRAP
@10
7
Seated Calf Raise5 Sets
10-15 Reps
@9
8
Abs Crunch (Weighted)3 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift5 Sets
5 Reps
65%
3
Leg Extension3 Sets
6-10 Reps
@9
4
Hamstring Curl3 Sets
8-12 Reps
@9
5A
Lateral Raise (Cable)4 Sets
8-12 Reps
@9
5B
Bicep Curl (Cable)4 Sets
8-12 Reps
@9
5C
Wrist Curls5 Sets
10-15 Reps
@9