Workout Routine

Free

5/3/1 FSL

by AFenn1291

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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

Week 1, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 lbs
5
100 sec
4
70% TM
105 lbs
5
100 sec
5
70% TM
105 lbs
5
100 sec
6
70% TM
105 lbs
5
100 sec
7
70% TM
105 lbs
5
100 sec
8
70% TM
105 lbs
5
100 sec

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

bench press

8×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

Week 1, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 lbs
5
100 sec
4
70% TM
105 lbs
5
100 sec
5
70% TM
105 lbs
5
100 sec
6
70% TM
105 lbs
5
100 sec
7
70% TM
105 lbs
5
100 sec
8
70% TM
105 lbs
5
100 sec

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

squat

8×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2×15+

Week 1, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 lbs
5
100 sec
4
70% TM
105 lbs
5
100 sec
5
70% TM
105 lbs
5
100 sec
6
70% TM
105 lbs
5
100 sec
7
70% TM
105 lbs
5
100 sec
8
70% TM
105 lbs
5
100 sec

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

overhead press

8×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

Week 1, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 lbs
5
100 sec
4
70% TM
105 lbs
5
100 sec
5
70% TM
105 lbs
5
100 sec
6
70% TM
105 lbs
5
100 sec
7
70% TM
105 lbs
5
100 sec
8
70% TM
105 lbs
5
100 sec

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

deadlift

8×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2×15+

Week 2, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
65% TM
100 lbs
5
100 sec
5
65% TM
100 lbs
5
100 sec
6
65% TM
100 lbs
5
100 sec
7
65% TM
100 lbs
5
100 sec
8
65% TM
100 lbs
5
100 sec

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

bench press

8×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

Week 2, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
65% TM
100 lbs
5
100 sec
5
65% TM
100 lbs
5
100 sec
6
65% TM
100 lbs
5
100 sec
7
65% TM
100 lbs
5
100 sec
8
65% TM
100 lbs
5
100 sec

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

squat

8×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

curl

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2×15+

Week 2, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
65% TM
100 lbs
5
100 sec
5
65% TM
100 lbs
5
100 sec
6
65% TM
100 lbs
5
100 sec
7
65% TM
100 lbs
5
100 sec
8
65% TM
100 lbs
5
100 sec

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

overhead press

8×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

Week 2, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
65% TM
100 lbs
5
100 sec
5
65% TM
100 lbs
5
100 sec
6
65% TM
100 lbs
5
100 sec
7
65% TM
100 lbs
5
100 sec
8
65% TM
100 lbs
5
100 sec

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

deadlift

8×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2×15+

Week 3, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 lbs
5
100 sec
4
75% TM
115 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec
6
75% TM
115 lbs
5
100 sec
7
75% TM
115 lbs
5
100 sec
8
75% TM
115 lbs
5
100 sec

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

bench press

8×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
5 +
amrap
100 sec
2
100% TM
25 lbs
5 +
amrap
100 sec
3
100% TM
25 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 10+ reps, increase TM by 4 lbs

dumbbell row

3×5+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

Week 3, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 lbs
5
100 sec
4
75% TM
115 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec
6
75% TM
115 lbs
5
100 sec
7
75% TM
115 lbs
5
100 sec
8
75% TM
115 lbs
5
100 sec

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

squat

8×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2×15+

Week 3, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 lbs
5
100 sec
4
75% TM
115 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec
6
75% TM
115 lbs
5
100 sec
7
75% TM
115 lbs
5
100 sec
8
75% TM
115 lbs
5
100 sec

overhead press

8×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

Week 3, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 lbs
5
100 sec
4
75% TM
115 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec
6
75% TM
115 lbs
5
100 sec
7
75% TM
115 lbs
5
100 sec
8
75% TM
115 lbs
5
100 sec

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

deadlift

8×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
5 +
amrap
100 sec
2
100% TM
45 lbs
5 +
amrap
100 sec
3
100% TM
45 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 10+ reps, increase TM by 11 lbs

lat pulldown

3×5+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

curl

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Lying Leg Raise

2×15+