FSL 5/3/1

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.

default

Week 1

Week 2

Week 3

Week 4

Bent Over Row (Barbell)

Bent Over Row

Lat Pulldown

Upright Row (Barbell)

Pull-Up (Weighted)

Pull

Bench Press (Barbell)

Bench Press

Incline Bench Press (Dumbbell)

Push Up

Push

Squat (Barbell)

Squat

Romanian Deadlift (Barbell)

Leg Press

Legs

Overhead Press (Barbell)

Overhead Press

Bench Press (Dumbbell)

Seated Row (Cable)

Seated Calf Raise

Abs Crunch (Weighted)

Upper

Deadlift (Barbell)

Deadlift

Leg Extension

Hamstring Curl

Lower

0 reviews for FSL 5/3/1