Workout Routine

Free

5/3/1 FSL 5x5 + Accessories

by Okin107

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5/3/1 FSL 5x5 + Accessories

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

Accessories: Monday

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

triceps extension

5×12

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

pullup

5×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

leg curl

5×12

Accessories: Tuesday

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

seated overhead press

5×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

curl

5×12

hanging leg raises

Set
Reps
Rest time
1
12
45 sec
2
12
45 sec
3
12
45 sec
4
12
45 sec
5
12
45 sec

hanging leg raises

5×12

Accessories: Thursday

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

dip

5×12

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

pullovers

5×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec
5
–
–
12
45 sec

calf raise

5×12

Accessories: Friday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

incline bench press

5×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

hammer curl

5×12

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec
5
–
–
15
45 sec

pull-over crunch

5×15

Week 1: Monday

bench press

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

* Training Max (TM) percentage is based on your bench press TM.

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

bench press

8 sets

Week 1: Tuesday

squat

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

squat

8 sets

Week 1: Thursday

overhead press

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

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

overhead press

8 sets

Week 1: Friday

deadlift

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

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

deadlift

8 sets

Week 2: Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
90 sec
2
80% TM
110 lbs
3
90 sec
3
90% TM
120 lbs
3 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

bench press

8 sets

Week 2: Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
90 sec
2
80% TM
110 lbs
3
90 sec
3
90% TM
120 lbs
3 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

squat

8 sets

Week 2: Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
90 sec
2
80% TM
110 lbs
3
90 sec
3
90% TM
120 lbs
3 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

overhead press

8 sets

Week 2: Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
90 sec
2
80% TM
110 lbs
3
90 sec
3
90% TM
120 lbs
3 +
amrap
90 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

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

deadlift

8 sets

Week 3: Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
90 sec
2
85% TM
115 lbs
3
90 sec
3
95% TM
130 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 3+ reps, increase TM by 5 lbs
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

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

bench press

8 sets

Week 3: Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
90 sec
2
85% TM
115 lbs
3
90 sec
3
95% TM
130 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 3+ reps, increase TM by 5 lbs
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

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

squat

8 sets

Week 3: Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
90 sec
2
85% TM
115 lbs
3
90 sec
3
95% TM
130 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 3+ reps, increase TM by 5 lbs
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

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

overhead press

8 sets

Week 3: Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
90 sec
2
85% TM
115 lbs
3
90 sec
3
95% TM
130 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 3+ reps, increase TM by 5 lbs
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
10
60 sec
8
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

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

deadlift

8 sets

Week 4: Monday (deload)

bench press

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

bench press

3×10

triceps extension

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

triceps extension

3×10

pullup

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

pullup

3×10

leg curl

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

leg curl

3×10

Week 4: Tuesday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

squat

3×5

seated shoulder press

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

seated shoulder press

3×10

curl

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

curl

3×10

hanging leg raises

Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

hanging leg raises

3×10

W33k 4: Thursday (deload)

overhead press

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

overhead press

3×10

dip

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

dip

3×10

lat pulldown

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

lat pulldown

3×10

calf raise

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

calf raise

3×10

Week 4: Friday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

deadlift

3×5

incline bench press

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

incline bench press

3×10

hammer curl

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

hammer curl

3×10

pull-over crunch

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

pull-over crunch

3×10