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Workout Routine
Free
3/5/1 FSL
by Borja
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Workouts
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W1 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
3
120 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 lbs
3
+
amrap
120 sec
6
70% TM
105 lbs
5
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
0 sec
squat
10 sets
Start
in App
W1 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
3
120 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 lbs
3
+
amrap
120 sec
6
70% TM
105 lbs
5
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
0 sec
bench press
10 sets
Start
in App
W1 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
3
120 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 lbs
3
+
amrap
120 sec
6
70% TM
105 lbs
5
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
0 sec
deadlift
10 sets
Start
in App
W1 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
3
120 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 lbs
3
+
amrap
120 sec
6
70% TM
105 lbs
5
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
0 sec
military press
10 sets
Start
in App
W2 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
65% TM
100 lbs
5
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
0 sec
squat
10 sets
Start
in App
W2 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
65% TM
100 lbs
5
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
0 sec
bench press
10 sets
Start
in App
W2 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
65% TM
100 lbs
5
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
0 sec
deadlift
10 sets
Start
in App
W2 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
65% TM
100 lbs
5
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
0 sec
military press
10 sets
Start
in App
W3 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1
+
amrap
120 sec
6
75% TM
115 lbs
5
90 sec
7
75% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
0 sec
squat
10 sets
Start
in App
W3 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1
+
amrap
120 sec
6
75% TM
115 lbs
5
90 sec
7
75% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
0 sec
bench press
10 sets
Start
in App
W3 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1
+
amrap
120 sec
6
75% TM
115 lbs
5
90 sec
7
75% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
0 sec
deadlift
10 sets
Start
in App
W3 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1
+
amrap
120 sec
6
75% TM
115 lbs
5
90 sec
7
75% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
0 sec
military press
10 sets
Start
in App