Workout Routine

Free

5/3/1 FSL

by imjamieee

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Warmup is 5 at 40%, 5 at 50%, and 3 at 60%. Week One is 5/3/1 + 3-5 sets at 65%. Week Two is 5/3/1 + 3-5 sets at 70%. Week Three is 5/3/1 + 3-5 sets at 75%. Repeat, then deload week.

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

Workouts

W1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
65% TM
100 lbs
5
90 sec
5
75% TM
115 lbs
5
90 sec
6
85% TM
130 lbs
5 +
amrap
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
90 sec
11
65% TM
100 lbs
5
90 sec

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

squat

11 sets

W1 Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
65% TM
100 lbs
5
90 sec
5
75% TM
115 lbs
5
90 sec
6
85% TM
130 lbs
5 +
amrap
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
90 sec
11
65% TM
100 lbs
5
90 sec

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

bench press

11 sets

W1 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
65% TM
100 lbs
5
90 sec
5
75% TM
115 lbs
5
90 sec
6
85% TM
130 lbs
5 +
amrap
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
90 sec
11
65% TM
100 lbs
5
90 sec

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

deadlift

11 sets

W1 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
65% TM
100 lbs
5
90 sec
5
75% TM
115 lbs
5
90 sec
6
85% TM
130 lbs
5 +
amrap
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
90 sec
11
65% TM
100 lbs
5
90 sec

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

overhead press

11 sets

W2 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
70% TM
105 lbs
3
90 sec
5
80% TM
120 lbs
3
90 sec
6
90% TM
135 lbs
3 +
amrap
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
90 sec
11
70% TM
105 lbs
5
90 sec

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

squat

11 sets

W2 Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
70% TM
105 lbs
3
90 sec
5
80% TM
120 lbs
3
90 sec
6
90% TM
135 lbs
3 +
amrap
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
90 sec
11
70% TM
105 lbs
5
90 sec

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

bench press

11 sets

W2 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
70% TM
105 lbs
3
90 sec
5
80% TM
120 lbs
3
90 sec
6
90% TM
135 lbs
3 +
amrap
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
90 sec
11
70% TM
105 lbs
5
90 sec

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

deadlift

11 sets

W2 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
70% TM
105 lbs
3
90 sec
5
80% TM
120 lbs
3
90 sec
6
90% TM
135 lbs
3 +
amrap
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
90 sec
11
70% TM
105 lbs
5
90 sec

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

overhead press

11 sets

W3 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
75% TM
115 lbs
5
90 sec
5
85% TM
130 lbs
3
90 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
90 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% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
90 sec
11
75% TM
115 lbs
5
90 sec

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

squat

11 sets

W3 Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
75% TM
115 lbs
5
90 sec
5
85% TM
130 lbs
3
90 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
90 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% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
90 sec
11
75% TM
115 lbs
5
90 sec

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

bench press

11 sets

W3 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
75% TM
115 lbs
5
90 sec
5
85% TM
130 lbs
3
90 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
90 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs
7
75% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
90 sec
11
75% TM
115 lbs
5
90 sec

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

deadlift

11 sets

W3 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
90 sec
2
50% TM
75 lbs
5
90 sec
3
60% TM
90 lbs
3
90 sec
4
75% TM
115 lbs
5
90 sec
5
85% TM
130 lbs
3
90 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
90 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% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
90 sec
11
75% TM
115 lbs
5
90 sec

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

overhead press

11 sets