5/3/1 5’s Pro + PR +FSL 3 Day

by Matt D.

1 athletes joined

Program Description

This program is designed to maintain and build strength during a calorie deficit by using Jim Wendler’s 5/3/1 methodology with an 85% Training Max. The lower training max keeps intensity manageable, supports recovery while cutting, and reduces injury risk. 2-3 days hard conditioning. As many days of light conditioning. The 5’s Pro main sets provide consistent submaximal volume, the PR set allows for performance tracking and motivation without grinding, and First Set Last (FSL) adds controlled hypertrophy work to help preserve muscle mass. Overall goal: keep strength high, fatigue low, and muscle intact while body fat drops.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 10, 2026 12:30
Last Edited
Feb 18, 2026 02:02

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.4%

Glutes

12.1%

Hamstrings

12.1%

Triceps

11.5%

Front Delts

10.1%

Abs

9.1%

Upper Back

Chest

6.9%

Lats

Biceps

3.6%

Middle Delts

3.2%

Adductors

2.7%

Lower Back

2.6%

Rear Delts

Abductors

Forearms

0.8%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Standing Shoulder Press (Dumbbell)

5 reps

65%

75%

85%

Leg Press

10 reps

Incline Bench Press (Dumbbell)

10 reps

Decline Sit Up (Weighted)

10 reps

Day 1

Squat (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

70%

80%

90%

Leg Press

10 reps

Incline Bench Press (Dumbbell)

10 reps

Decline Sit Up (Weighted)

10 reps

Day 1

Squat (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

75%

85%

95%

Leg Press

10 reps

Incline Bench Press (Dumbbell)

10 reps

Decline Sit Up (Weighted)

10 reps

Day 1

Squat (Barbell)

5 reps

40%

50%

60%

Overhead Press (Barbell)

5 reps

40%

50%

60%

Leg Press

10 reps

Incline Bench Press (Dumbbell)

10 reps

Face Pull

15 reps

Decline Sit Up (Weighted)

10 reps

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

65%

75%

85%

Romanian Deadlift (Barbell)

8 reps

Bent Over Row (Barbell)

10 reps

Bicep Curl (Dumbbell)

12-15 reps

Day 2

Deadlift (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

70%

80%

90%

Romanian Deadlift (Barbell)

8 reps

Bent Over Row (Dumbbell)

10 reps

Bicep Curl (Dumbbell)

12-15 reps

Day 2

Deadlift (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

75%

85%

95%

Romanian Deadlift (Barbell)

8 reps

Bent Over Row (Barbell)

10 reps

Bicep Curl (Dumbbell)

12-15 reps

Day 2

Deadlift (Barbell)

5 reps

40%

50%

60%

Bench Press (Barbell)

5 reps

40%

50%

60%

Romanian Deadlift (Barbell)

8 reps

Bent Over Row (Dumbbell)

10 reps

Bicep Curl (Dumbbell)

12-18 reps

Lunge (Bodyweight)

15 reps

Day 3

Squat (Barbell)

5 reps

65%

Bench Press (Barbell)

5 reps

65%

Chest Supported Row (Dumbbell)

12 reps

Tricep Rope Push Down (Cable)

12 reps

Face Pull

15 reps

Hanging Leg Raise

15 reps

Day 3

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Chest Supported Row (Dumbbell)

12 reps

Tricep Rope Push Down (Cable)

12 reps

Face Pull

15 reps

Hanging Leg Raise

15 reps

Day 3

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Chest Supported Row (Dumbbell)

12 reps

Tricep Rope Push Down (Cable)

12 reps

Face Pull

15 reps

Hanging Leg Raise

15 reps

Day 1

Squat (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Standing Shoulder Press (Dumbbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Leg Press

4 Sets

10 Reps

Incline Bench Press (Dumbbell)

4 Sets

10 Reps

Decline Sit Up (Weighted)

4 Sets

10 Reps

Day 2

Deadlift (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Romanian Deadlift (Barbell)

4 Sets

8 Reps

Bent Over Row (Barbell)

5 Sets

10 Reps

Bicep Curl (Dumbbell)

3 Sets

12-15 Reps

Day 3

Squat (Barbell)

5 Sets

5 Reps

65%

Bench Press (Barbell)

5 Sets

5 Reps

65%

Chest Supported Row (Dumbbell)

5 Sets

12 Reps

Tricep Rope Push Down (Cable)

4 Sets

12 Reps

Face Pull

4 Sets

15 Reps

Hanging Leg Raise

3 Sets

15 Reps