Workout Routine

Free

5/3/1 FSL (2-day)

by poopsmith

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531 two day split

Starting TM is 90% of 1RM.

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

Training blocks

Week 1

W1 Day 1 (H-Squat + E-Bench)

Superset with Hanging leg raises

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
0 sec
2
85% TM
115 lbs
3
0 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
0 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
4
75% TM
100 lbs
5
0 sec
5
75% TM
100 lbs
5
0 sec
6
75% TM
100 lbs
5
0 sec

squat

6 sets
Superset with Squat

hanging leg raises

Set
Reps
Rest time
1
0
90 sec
2
0
180 sec
3
0
180 sec
4
20
100 sec
5
20
100 sec
6
20
100 sec

hanging leg raises

6 sets
Superset with Lateral raise

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
0 sec
2
75% TM
100 lbs
5
0 sec
3
85% TM
115 lbs
5 +
amrap
0 sec
4
65% TM
90 lbs
5
0 sec
5
65% TM
90 lbs
5
0 sec
6
65% TM
90 lbs
5
0 sec

bench press

6×5
Superset with Bench press

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
90 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
20
100 sec
5
–
–
20
100 sec
6
–
–
20
100 sec

lateral raise

6 sets
Superset with Hammer curl

chest supported rows

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

chest supported rows

3×10
Superset with Chest supported rows

hammer curl

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

hammer curl

3×10

W1 Day 2 (H-Deadlift + E-Press)

Superset with Cable crunch

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
0 sec
2
85% TM
115 lbs
3
0 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
0 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
4
75% TM
100 lbs
5
0 sec
5
75% TM
100 lbs
5
0 sec
6
75% TM
100 lbs
5
0 sec

deadlift

6 sets
Superset with Deadlift

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
90 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
20
100 sec
5
–
–
20
100 sec
6
–
–
20
100 sec

Cable crunch

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
90 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5 +
amrap
180 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec

overhead press

6×5
Superset with Tricep pushdown

pullup

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

pullup

3×10
Superset with Pullup

tricep pushdown

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

tricep pushdown

3×10

Week 2

W2 Day 1 (E-Squat + M-Bench)

Superset with Hanging leg raises

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
0 sec
2
75% TM
100 lbs
5
0 sec
3
85% TM
115 lbs
5 +
amrap
0 sec
4
65% TM
90 lbs
5
0 sec
5
65% TM
90 lbs
5
0 sec
6
65% TM
90 lbs
5
0 sec

squat

6×5
Superset with Squat

hanging leg raises

Set
Reps
Rest time
1
0
90 sec
2
0
180 sec
3
0
180 sec
4
20
100 sec
5
20
100 sec
6
20
100 sec

hanging leg raises

6 sets
Superset with Lateral raise

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
0 sec
2
80% TM
110 lbs
3
0 sec
3
90% TM
120 lbs
3 +
amrap
0 sec
4
70% TM
95 lbs
5
0 sec
5
70% TM
95 lbs
5
0 sec
6
70% TM
95 lbs
5
0 sec

bench press

6 sets
Superset with Bench press

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
90 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
20
100 sec
5
–
–
20
100 sec
6
–
–
20
100 sec

lateral raise

6 sets
Superset with Hammer curl

chest supported rows

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

chest supported rows

3×10
Superset with Chest supported rows

hammer curl

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

hammer curl

3×10

W2 Day 2 (E-Deadlift + M-Press)

Superset with Cable crunch

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
0 sec
2
75% TM
100 lbs
5
0 sec
3
85% TM
115 lbs
5 +
amrap
0 sec
4
65% TM
90 lbs
5
0 sec
5
65% TM
90 lbs
5
0 sec
6
65% TM
90 lbs
5
0 sec

deadlift

6×5
Superset with Deadlift

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
90 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
20
100 sec
5
–
–
20
100 sec
6
–
–
20
100 sec

Cable crunch

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
90 sec
2
80% TM
110 lbs
3
180 sec
3
90% TM
120 lbs
3 +
amrap
180 sec
4
70% TM
95 lbs
5
120 sec
5
70% TM
95 lbs
5
120 sec
6
70% TM
95 lbs
5
120 sec

overhead press

6 sets
Superset with Tricep pushdown

pullup

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

pullup

3×10
Superset with Pullup

tricep pushdown

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

tricep pushdown

3×10

Week 3

W3 Day 1 (M-Squat + H-Bench)

Superset with Hanging leg raises

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
0 sec
2
80% TM
110 lbs
3
0 sec
3
90% TM
120 lbs
3 +
amrap
0 sec
4
70% TM
95 lbs
5
0 sec
5
70% TM
95 lbs
5
0 sec
6
70% TM
95 lbs
5
0 sec

squat

6 sets
Superset with Squat

hanging leg raises

Set
Reps
Rest time
1
0
90 sec
2
0
180 sec
3
0
180 sec
4
20
100 sec
5
20
100 sec
6
20
100 sec

hanging leg raises

6 sets
Superset with Lateral raise

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
0 sec
2
85% TM
115 lbs
3
0 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
0 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
4
75% TM
100 lbs
5
0 sec
5
75% TM
100 lbs
5
0 sec
6
75% TM
100 lbs
5
0 sec

bench press

6 sets
Superset with Bench press

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
90 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
20
100 sec
5
–
–
20
100 sec
6
–
–
20
100 sec

lateral raise

6 sets
Superset with Hammer curl

chest supported rows

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

chest supported rows

3×10
Superset with Chest supported rows

hammer curl

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

hammer curl

3×10

W3 Day 2 (M-Deadlift + H-Press)

Superset with Cable crunch

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
0 sec
2
80% TM
110 lbs
3
0 sec
3
90% TM
120 lbs
3 +
amrap
0 sec
4
70% TM
95 lbs
5
0 sec
5
70% TM
95 lbs
5
0 sec
6
70% TM
95 lbs
5
0 sec

deadlift

6 sets
Superset with Deadlift

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
90 sec
2
–
–
0
180 sec
3
–
–
0
180 sec
4
–
–
20
100 sec
5
–
–
20
100 sec
6
–
–
20
100 sec

Cable crunch

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
90 sec
2
85% TM
115 lbs
3
180 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
180 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
4
75% TM
100 lbs
5
120 sec
5
75% TM
100 lbs
5
120 sec
6
75% TM
100 lbs
5
120 sec

overhead press

6 sets
Superset with Tricep pushdown

pullup

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

pullup

3×10
Superset with Pullup

tricep pushdown

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

tricep pushdown

3×10

Week 4 (Deload)

W4 Day 1 (D-Squat + D-Bench)

Superset with Hanging leg raises

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
0 sec
2
50% TM
70 lbs
5
0 sec
3
60% TM
80 lbs
5
0 sec

squat

3×5
Superset with Squat

hanging leg raises

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

hanging leg raises

3×20
Superset with Lateral raise

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
0 sec
2
50% TM
70 lbs
5
0 sec
3
60% TM
80 lbs
5
0 sec

bench press

3×5
Superset with Bench press

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

lateral raise

3×20
Superset with Hammer curl

chest supported rows

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

chest supported rows

3×10
Superset with Chest supported rows

hammer curl

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

hammer curl

3×10

W4 Day 2 (D-Deadlift + D-Press)

Superset with Cable crunch

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
0 sec
2
50% TM
70 lbs
5
0 sec
3
60% TM
80 lbs
5
0 sec

deadlift

3×5
Superset with Deadlift

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Cable crunch

3×20

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec

overhead press

3×5
Superset with Tricep pushdown

pullup

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

pullup

3×10
Superset with Pullup

tricep pushdown

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

tricep pushdown

3×10