5/3/1 5 Pro FSF/SSL For Powerlifting

This is a 14 week full Mesocycle
1-3 FSL
4-6 FSL
7 Deload
8-10 SSL
11 Optional Deload
12-14 5 Pro Anchor PR Set Jokers and FSL

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Bench Press (Barbell)

Deadlift (Barbell)

Seated Row (Cable)

V-Handle Tricep Pushdown (Cable)

Rear Delt Fly (Dumbbell)

Squat (Barbell)

Seated Overhead Press (Barbell)

Romanian Deadlift (Dumbbell)

Chest Supported Row (Dumbbell)

One Arm Lateral Raise (Cable)

Bench Press (Close Grip)

Lat Pulldown

Incline Curl (Dumbbell)

Push Up

Seated Overhead Press (Dumbbell)

Pull Through (Cable)

Single Leg Romanian Deadlift

Lateral Raise (Dumbbell)

Goblet Squat

Face Pull

Squat (Paused)

Bent Over Row (Barbell)

JM Press

Underhand Lat Pulldown

Long Pause Bench Press

Bicep Curl (EZ Bar)

Zercher Squat (Barbell)

Kroc Row

Bulgarian Split Squat (Dumbbell)

Pullover (Dumbbell)

Incline Bench Press (Dumbbell)

Hammer Curl (Cable)

Bicep Curl (Dumbbell)

Leg Extension

Hammer Curl (Dumbbell)

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