logo
BoostcampPNG

5/3/1 FSL & Tactical Barbell Green Protocol

by Omar Mostafa

Program Description

Unlock your potential with the 5/3/1 FSL & Tactical Barbell Green Protocol, a focused 3-week program designed for intermediate lifters. Based on the TB green protocol and Jim's 5/3/1 FSL Template.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Muscle, Bodyweight Fitness, Strength
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 28, 2026 05:58
  • Last Edited
    Mar 28, 2026 06:00
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.5%
Hamstrings
14.3%
Glutes
13.1%
Abs
9.5%
Triceps
7.3%
Front Delts
7.3%
Lats
7.3%
Chest
6.3%
Upper Back
5.8%
Lower Back
3.9%
Biceps
3.6%
Adductors
2.9%
Calves
2.2%
Middle Delts
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Rear Foot Elevated Split Squat
3
8 reps
+5 lbs
4
Trap Bar Deadlift
5
3 reps
RPE 10
5
Pull-Up (Bodyweight)
5
AMRAP
-
6A
Hollow Hold
1
1.5 mins
-
6B
Pike Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Rear Foot Elevated Split Squat
3
8 reps
+5 lbs
4
Trap Bar Deadlift
5
3 reps
RPE 10
5
Pull-Up (Bodyweight)
5
AMRAP
-
6A
Hollow Hold
1
1.5 mins
-
6B
Pike Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Rear Foot Elevated Split Squat
3
8 reps
+5 lbs
4
Trap Bar Deadlift
5
3 reps
RPE 10
5
Pull-Up (Bodyweight)
5
AMRAP
-
6A
Hollow Hold
1
1.5 mins
-
6B
Pike Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Trap Bar Deadlift
3
8 reps
+5 lbs
4
Ring Dip
5
3 reps
-
5
Ring Row (Weighted)
5
AMRAP
-
6A
Standing Calf Raise
2
AMRAP
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Trap Bar Deadlift
3
8 reps
+5 lbs
4
Ring Dip
5
3 reps
-
5
Ring Row (Weighted)
5
AMRAP
-
6A
Standing Calf Raise
2
AMRAP
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Trap Bar Deadlift
3
8 reps
+5 lbs
4
Ring Dip
5
3 reps
-
5
Ring Row (Weighted)
5
AMRAP
-
6A
Standing Calf Raise
2
AMRAP
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Pseudo Planche Ring Push Up
3
8 reps
-
4
Jump Switch Lunge
5
3 reps
-
5
Chin-Up (Weighted)
5
AMRAP
-
6A
Copenhagen Plank
2
AMRAP
-
6B
V-Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Pseudo Planche Ring Push Up
3
8 reps
-
4
Jump Switch Lunge
5
3 reps
-
5
Chin-Up (Weighted)
5
AMRAP
-
6A
Copenhagen Plank
2
AMRAP
-
6B
V-Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Pseudo Planche Ring Push Up
3
8 reps
-
4
Jump Switch Lunge
5
3 reps
-
5
Chin-Up (Weighted)
5
AMRAP
-
6A
Copenhagen Plank
2
AMRAP
-
6B
V-Up
2
AMRAP
-
Week 1
1 / 3 Weeks
Day 1
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
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
65%
65%
65%
65%
3
Rear Foot Elevated Split Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@10
@10
@10
@10
@10
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
6A
Hollow Hold
1 Set
1.5 mins
-
6B
Pike Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 2
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
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
65%
65%
65%
65%
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Ring Dip
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
-
5
Ring Row (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
6A
Standing Calf Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
6B
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
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
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
65%
65%
65%
65%
3
Pseudo Planche Ring Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Jump Switch Lunge
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
-
5
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
6A
Copenhagen Plank
1 Set
1 Set
AMRAP
AMRAP
-
-
6B
V-Up
1 Set
1 Set
AMRAP
AMRAP
-
-