5/3/1 - FSL

by Bruce Lombard

Program Description

5/3/1 - Boring but Big with First Set Last (Beefcake)

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 02, 2026 07:26
Last Edited
Mar 02, 2026 07:33

Muscle Engagement

Front

Back

MuscleSet

Abs

14.6%

Front Delts

10.6%

Triceps

10.6%

Quadriceps

10.6%

Glutes

10.6%

Hamstrings

10.6%

Lats

6.6%

Upper Back

6.6%

Middle Delts

5.3%

Chest

5.3%

Biceps

3.3%

Lower Back

2.6%

Adductors

2.6%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

10 reps

65%

3

Lat Pulldown

5

10 reps

-

Day 1

1

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

10 reps

70%

3

Lat Pulldown

5

10 reps

-

Day 1

1

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Overhead Press (Barbell)

5

10 reps

75%

3

Lat Pulldown

5

10 reps

-

Day 1

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Overhead Press (Barbell)

5

10 reps

50%

3

Lat Pulldown

5

10 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

5

10 reps

65%

3

Abs Crunch (Weighted)

5

10-20 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deadlift (Barbell)

5

10 reps

70%

3

Abs Crunch (Weighted)

5

10-20 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Barbell)

5

10 reps

75%

3

Abs Crunch (Weighted)

5

10-20 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

40%

50%

60%

2

Deadlift (Barbell)

5

10 reps

50%

3

Abs Crunch (Weighted)

5

10-20 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

10 reps

65%

3

Lat Pulldown

5

10 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

5

10 reps

70%

3

Lat Pulldown

5

10 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

5

10 reps

75%

3

Lat Pulldown

5

10 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Bench Press (Barbell)

5

10 reps

50%

3

Lat Pulldown

5

10 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

10 reps

65%

3

Abs Crunch (Weighted)

5

10-20 reps

-

Day 4

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Squat (Barbell)

5

10 reps

70%

3

Abs Crunch (Weighted)

5

10-20 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Squat (Barbell)

5

10 reps

75%

3

Abs Crunch (Weighted)

5

10-20 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

40%

50%

60%

2

Squat (Barbell)

5

10 reps

50%

3

Abs Crunch (Weighted)

5

10-20 reps

-

Day 1

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

10 Reps

65%

65%

65%

65%

65%

3

Lat Pulldown

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

-

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

10 Reps

65%

65%

65%

65%

65%

3

Abs Crunch (Weighted)

1 Set

1 Set

1 Set

1 Set

1 Set

10-20 Reps

10-20 Reps

10-20 Reps

10-20 Reps

10-20 Reps

-

-

-

-

-

Day 3

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

10 Reps

65%

65%

65%

65%

65%

3

Lat Pulldown

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

-

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

10 Reps

65%

65%

65%

65%

65%

3

Abs Crunch (Weighted)

1 Set

1 Set

1 Set

1 Set

1 Set

10-20 Reps

10-20 Reps

10-20 Reps

10-20 Reps

10-20 Reps

-

-

-

-

-