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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.9%
Glutes
14.9%
Hamstrings
10.8%
Triceps
8.1%
Front Delts
8.1%
Lower Back
6.8%
Middle Delts
6.8%
Chest
6.8%
Upper Back
6.8%
Lats
5.4%
Biceps
2.7%
Abs
2.7%
Adductors
1.4%
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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
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Star
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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%