Workout Routine

Free

5/3/1 FSL w/ Accessories

by soren

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4-Day Split:

Monday: Squats

Accessories: RDL 3×6–8, split squat 3×8–12/leg, abs 3–5 sets.

Tuesday: Bench

Accessories: row variation 4×8–12, incline DB or dips 3×6–10, face pulls 3×15–25 (optional triceps 2–3×10–15).

Thursday: Deadlift

Accessories: front squat light 3×5 (or goblet 3×10), ham curl/GHR 3×8–12, back extensions 2–3×10–15.

Friday: OHP

Accessories: pull-ups/pulldown 4×6–12, close-grip bench 3×6–10, laterals 3×12–20 (optional curls 2–4×10–15).

Warmup Recommendations

Bar, (5x) 70% of the day’s W1, (3x) 85%, (1-2x) 95%.

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

Workouts

W1 Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
150 sec
2
75% TM
115 lbs
5
150 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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
100 lbs
5 +
amrap
150 sec
5
65% TM
100 lbs
5 +
amrap
150 sec
6
65% TM
100 lbs
5 +
amrap
150 sec
7
65% TM
100 lbs
5 +
amrap
150 sec
8
65% TM
100 lbs
5 +
amrap
150 sec

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

squat

8×5+

W1 Tuesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
150 sec
2
75% TM
115 lbs
5
150 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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
100 lbs
5 +
amrap
150 sec
5
65% TM
100 lbs
5 +
amrap
150 sec
6
65% TM
100 lbs
5 +
amrap
150 sec
7
65% TM
100 lbs
5 +
amrap
150 sec
8
65% TM
100 lbs
5 +
amrap
150 sec

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

bench press

8×5+

W1 Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 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
100 lbs
5 +
amrap
180 sec
5
65% TM
100 lbs
5 +
amrap
180 sec
6
65% TM
100 lbs
5 +
amrap
180 sec

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

deadlift

6×5+

W1 Friday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
120 sec
2
75% TM
115 lbs
5
120 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 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
100 lbs
5 +
amrap
120 sec
5
65% TM
100 lbs
5 +
amrap
120 sec
6
65% TM
100 lbs
5 +
amrap
120 sec
7
65% TM
100 lbs
5 +
amrap
120 sec
8
65% TM
100 lbs
5 +
amrap
120 sec

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

overhead press

8×5+

W2 Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
150 sec
2
80% TM
120 lbs
3
150 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
150 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
105 lbs
5 +
amrap
150 sec
5
70% TM
105 lbs
5 +
amrap
150 sec
6
70% TM
105 lbs
5 +
amrap
150 sec
7
70% TM
105 lbs
5 +
amrap
150 sec
8
70% TM
105 lbs
5 +
amrap
150 sec

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

squat

8 sets

W2 Tuesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
150 sec
2
80% TM
120 lbs
3
150 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
150 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
105 lbs
5 +
amrap
150 sec
5
70% TM
105 lbs
5 +
amrap
150 sec
6
70% TM
105 lbs
5 +
amrap
150 sec
7
70% TM
105 lbs
5 +
amrap
150 sec
8
70% TM
105 lbs
5 +
amrap
150 sec

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

bench press

8 sets

W2 Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 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
105 lbs
5 +
amrap
180 sec
5
70% TM
105 lbs
5 +
amrap
180 sec
6
70% TM
105 lbs
5 +
amrap
180 sec

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

deadlift

6 sets

W2 Friday

overhead press

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

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

overhead press

8 sets

W3 Monday

squat

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

squat

8 sets

W3 Tuesday

bench press

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

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

bench press

8 sets

W3 Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
3
180 sec
3
95% TM
145 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
115 lbs
5 +
amrap
180 sec
5
75% TM
115 lbs
5 +
amrap
180 sec
6
75% TM
115 lbs
5 +
amrap
180 sec

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

deadlift

6 sets

W3 Friday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
150 sec
2
85% TM
130 lbs
3
150 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
150 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
115 lbs
5 +
amrap
150 sec
5
75% TM
115 lbs
5 +
amrap
150 sec
6
75% TM
115 lbs
5 +
amrap
150 sec
7
75% TM
115 lbs
5 +
amrap
150 sec
8
75% TM
115 lbs
5 +
amrap
150 sec

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

overhead press

8 sets

W4 Monday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

squat

3×5+

W4 Tuesday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

bench press

3×5+

W4 Thursday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

deadlift

3×5+

W4 Friday (deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

overhead press

3×5+