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5/3/1 FSL AMRAP

by Dean W.
2 athletes joined

Program Description

Strength - last set is an AMRAP

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 11, 2024 08:36
  • Last Edited
    Jun 18, 2025 10:37

Summary

Unleash your strength with the 5/3/1 FSL AMRAP program, designed for dedicated lifters looking to push their limits over three intense weeks. This three-day-a-week regimen focuses on foundational barbell movements like Front Squats, Deadlifts, and Bench Presses, incorporating a mix of percentage-based lifts and AMRAP (As Many Reps As Possible) sets to maximize your gains. Perfect for those with a garage gym setup, this program will enhance your strength, build muscle, and elevate your performance. Get ready to conquer your goals and redefine your limits!
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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
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
15 reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
15 reps
70%
80%
90%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
15 reps
75%
85%
95%
75%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
15 reps
75%
85%
95%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
15 reps
70%
80%
90%
70%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
15 reps
70%
80%
90%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
15 reps
75%
85%
95%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
15 reps
75%
85%
95%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
20 reps
65%
75%
85%
65%
2
Seated Row (Cable)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
20 reps
70%
80%
90%
70%
2
Seated Row (Cable)
1
1
1
1
3 reps
3 reps
3 reps
15 reps
70%
80%
90%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
1
1
1
10 reps
6 reps
2 reps
20 reps
75%
85%
95%
75%
2
Seated Row (Cable)
1
1
1
1
5 reps
3 reps
1 reps
15 reps
75%
85%
95%
75%
Week 1
1 / 3 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%
Day 3
1
Lunge (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
20 Reps
65%
75%
85%
65%
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%