Full Jizz

Seven compounds often considered canonical, worked in 5/3/1 BBB format across seven days. Squat, Bench, Deadlift, Overhead Press, Pull-Up, Dip, Bent-Over Row.

Eighth day, not featured, is rest with yoga and a long walk encouraged. 

For bicep growth as well as routine sustainability, neutral grip pull-ups, underhand lat pulldowns and/or seated cable rows are encouraged (but do whatever you like). If possible, MAG grips are the top preference with their close, semi-underhand grip. Alternatively just throw in some curls wherever and whenever you want.

For abs, do whatever you want. For those wanting an effective suggestion, two cycles of AMRAP supersets with zero rest of Cable Crunch > Ab Wheel > Russian Twist a few times a week will destroy you.


To enable a balance of consistency and longevity, a “nuclear” deload of 4-5 days is suggested every seventh week or as needed. This consists of no workouts at all, and participants are encouraged to take on additional restorative practices. During the nuclear resets, 7-8+ hours of sleep is required (presuming such is possible), specifically with no-alarm awakening. 

Suggestions include:

- further yoga

- massage

- swimming at relaxed pace

- long and mellow walks 

- bathhouses/spas that allow for cycling between sauna, cold plunge and steam (my preferred option but expensive depending on region)

- body scan guided meditations

- foam rolling

- acupuncture 

- light golfing or driving range

- honestly whatever the fuck you want, hell jerk off or go bowling for all I care



Boring But Big scheme with the BBB sets at FSL.

Boring But Big with the BBB sets at FSL. Then the assistance is provided.

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Week 1

Week 2

Week 3

Squat (Barbell)

Leg Press

Bench Press (Barbell)

Incline Bench Press (Barbell)

Push Up

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Pull-Up (Assisted)

Seated Row (Cable)

Dip (Assisted)

Diamond Push Up

Barbell Row

Lat Pulldown

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