5/3/1 5’s Pro + PR +FSL 3 Day

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.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Standing Shoulder Press (Dumbbell)

Leg Press

Incline Bench Press (Dumbbell)

Decline Sit Up (Weighted)

Deadlift (Barbell)

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Bicep Curl (Dumbbell)

Chest Supported Row (Dumbbell)

Tricep Rope Push Down (Cable)

Face Pull

Hanging Leg Raise

Overhead Press (Barbell)

Bent Over Row (Dumbbell)

Lunge (Bodyweight)

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