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
Feb 04, 2025 11:30

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WEEK 1

WEEK 2

WEEK 3

Day 1

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

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

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

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

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

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

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

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

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%

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%