Workout Routine

Free

5/3/1 FSL

by Frost

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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

Workouts

W1 OHP

overhead press

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

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

overhead press

4×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

W1 Deadlift

deadlift

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

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

deadlift

4×5+

W1 Bench Press

bench press

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

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

bench press

4×5+

W1 Squat

squat

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

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

squat

4×5+

W2 OHP

overhead press

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

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

overhead press

4×3+

W2 Deadlift

deadlift

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

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

deadlift

4×3+

W2 Bench Press

bench press

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

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

bench press

4×3+

W2 Squat

squat

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

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

squat

4×3+

W3 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 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 +
amrap
180 sec

overhead press

4 sets

W3 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 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 +
amrap
180 sec

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

deadlift

4 sets

W3 Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 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 +
amrap
180 sec

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

bench press

4 sets

W3 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 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 +
amrap
180 sec

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

squat

4 sets

W4 OHP (deload)

overhead press

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

overhead press

3×5+

W4 Deadlift (deload)

deadlift

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

deadlift

3×5+

W4 Bench Press (deload)

bench press

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

bench press

3×5+

W4 Squat (deload)

squat

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

squat

3×5+