Workout Routine
FreeA modification of the classic 5/3/1 First Set Last (FSL) template designed to maintain strength and muscle mass while in a calorie deficit. Priorities are high bar speed, technique, and managing systemic fatigue. Training Max (TM): Set to 85% of 1RM to ensure quality reps and prevent burnout during low-energy days.
Progression: Conservative Overload. Squat/Deadlift: +10 lbs per cycle. Bench/OHP: +5 lbs per cycle. (Only increase TM if the Week 3 "1+" set is hit for 3+ clean reps. If technical failure occurs, repeat the cycle.)
The Volume (Supplemental Work): Protocol: First Set Last (FSL). Perform the weight of the first working set again for volume.
Auto-Regulation: High Energy Day: 3-5 volume sets of 8-10 reps (Hypertrophy/Work Capacity). Low Energy/Deficit Day: 3-5 sets of 5 reps (Technique/Strength maintenance).
Accessory Breakdown (Full Body Balance): Push (2-3x/week): Triceps & Shoulders. Focus on tendon health and isolation (e.g., Tricep Pushdowns, Lateral Raises). Pull (2-3x/week): Lats & Upper Back. High priority to stabilize the main lifts (e.g., Face Pulls, Rows, Pulldowns). Legs/Core (2-3x/week): Abs, Lower Back & Single-Leg work. Focus on spinal stability and correcting imbalances.
Warmup Protocol: Lower Body Days (Squat/Deadlift): Focus: Spine stability and hip mobility. Routine: Yoga flow flexibility sequences + Bird-Dog core activation series to prime the brace. Upper Body Days (Bench/OHP): Focus: Scapular retraction and rotator cuff health. Routine: Shoulder Banded distractions/pull-aparts + Face Pulls to stabilize the pressing shelf.
Cardio & Recovery Schedule: Cardio: After two days hit cardio. Moderate intensity sessions to aid recovery without interfering with leg training. Deload Protocol: Mandatory Deload every Week 4. Method: 50-60% intensity on main lifts. Reduced volume on accessories. Focus on joint health and nervous system recovery.
Starting TM is 85% of 1RM.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.