Workout Routine

Free

5/3/1 + FSL + Accessories + Warm-up

by nsmith16

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

W1 Shoulders

military press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
65% TM
100 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
65% 1RM
100 lbs
5
100 sec
8
65% 1RM
100 lbs
5
100 sec
9
65% 1RM
100 lbs
5
100 sec
10
65% 1RM
100 lbs
5
100 sec
11
65% 1RM
100 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

11 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

front raise

3×10

W1 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
65% TM
100 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
65% 1RM
100 lbs
5
100 sec
8
65% 1RM
100 lbs
5
100 sec
9
65% 1RM
100 lbs
5
100 sec
10
65% 1RM
100 lbs
5
100 sec
11
65% 1RM
100 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

11 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

chinup

3×5+

W1 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
65% TM
100 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
65% 1RM
100 lbs
5
100 sec
8
65% 1RM
100 lbs
5
100 sec
9
65% 1RM
100 lbs
5
100 sec
10
65% 1RM
100 lbs
5
100 sec
11
65% 1RM
100 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

11 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

dip

3×10+

W1 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
65% TM
100 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
65% 1RM
100 lbs
5
100 sec
8
65% 1RM
100 lbs
5
100 sec
9
65% 1RM
100 lbs
5
100 sec
10
65% 1RM
100 lbs
5
100 sec
11
65% 1RM
100 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3×10

W2 Shoulders

military press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
70% TM
105 lbs
3
100 sec
5
80% TM
120 lbs
3
100 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
70% 1RM
105 lbs
5
100 sec
8
70% 1RM
105 lbs
5
100 sec
9
70% 1RM
105 lbs
5
100 sec
10
70% 1RM
105 lbs
5
100 sec
11
70% 1RM
105 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

11 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

front raise

3×10

W2 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
70% TM
105 lbs
3
100 sec
5
80% TM
120 lbs
3
100 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
70% 1RM
105 lbs
5
100 sec
8
70% 1RM
105 lbs
5
100 sec
9
70% 1RM
105 lbs
5
100 sec
10
70% 1RM
105 lbs
5
100 sec
11
70% 1RM
105 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

11 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

chinup

3×5+

W2 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
70% TM
105 lbs
3
100 sec
5
80% TM
120 lbs
3
100 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
70% 1RM
105 lbs
5
100 sec
8
70% 1RM
105 lbs
5
100 sec
9
70% 1RM
105 lbs
5
100 sec
10
70% 1RM
105 lbs
5
100 sec
11
70% 1RM
105 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

11 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

dip

3×10+

W2 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
70% TM
105 lbs
3
100 sec
5
80% TM
120 lbs
3
100 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
70% 1RM
105 lbs
5
100 sec
8
70% 1RM
105 lbs
5
100 sec
9
70% 1RM
105 lbs
5
100 sec
10
70% 1RM
105 lbs
5
100 sec
11
70% 1RM
105 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3×10

W3 Shoulders

military press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% 1RM
115 lbs
5
100 sec
8
75% 1RM
115 lbs
5
100 sec
9
75% 1RM
115 lbs
5
100 sec
10
75% 1RM
115 lbs
5
100 sec
11
75% 1RM
115 lbs
5
100 sec

military press

11 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

front raise

3×10

W3 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% 1RM
115 lbs
5
100 sec
8
75% 1RM
115 lbs
5
100 sec
9
75% 1RM
115 lbs
5
100 sec
10
75% 1RM
115 lbs
5
100 sec
11
75% 1RM
115 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

11 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

chinup

3×5+

W3 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% 1RM
115 lbs
5
100 sec
8
75% 1RM
115 lbs
5
100 sec
9
75% 1RM
115 lbs
5
100 sec
10
75% 1RM
115 lbs
5
100 sec
11
75% 1RM
115 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

11 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

dip

3×10+

W3 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% 1RM
115 lbs
5
100 sec
8
75% 1RM
115 lbs
5
100 sec
9
75% 1RM
115 lbs
5
100 sec
10
75% 1RM
115 lbs
5
100 sec
11
75% 1RM
115 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3×10

W4 Shoulder (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec
4
50% 1RM
75 lbs
5
100 sec
5
50% 1RM
75 lbs
5
100 sec
6
50% 1RM
75 lbs
5
100 sec
7
50% 1RM
75 lbs
5
100 sec
8
50% 1RM
75 lbs
5
100 sec

military press

8×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

front raise

3×10

W4 Back (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec
4
50% 1RM
75 lbs
5
100 sec
5
50% 1RM
75 lbs
5
100 sec
6
50% 1RM
75 lbs
5
100 sec
7
50% 1RM
75 lbs
5
100 sec
8
50% 1RM
75 lbs
5
100 sec

deadlift

8×5

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

chinup

3×5+

W4 Chest (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec
4
50% 1RM
75 lbs
5
100 sec
5
50% 1RM
75 lbs
5
100 sec
6
50% 1RM
75 lbs
5
100 sec
7
50% 1RM
75 lbs
5
100 sec
8
50% 1RM
75 lbs
5
100 sec

bench press

8×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

dip

3×10+

W4 Legs (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec
4
50% 1RM
75 lbs
5
100 sec
5
50% 1RM
75 lbs
5
100 sec
6
50% 1RM
75 lbs
5
100 sec
7
50% 1RM
75 lbs
5
100 sec
8
50% 1RM
75 lbs
5
100 sec

squat

8×5

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3×10