Workout Routine

Free

Ben 531 + FSL

by bensrickard

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Based on the ideas from the 531 Forever book, this is an Anchor cycle to be performed once (3 weeks) after 2 Leader cycles and a deload. For this cycle the TM is @ 85% of 1RM.

  • The main lift is done with 5/3/1 scheme.
  • The supplemenetal lift is FSL.
  • The accessories are 1 pull, 1 push and 1 legs/core exercise per training day with emphasis on pulling to counter the amount of pushing done in the main and supplemental lifts. The pulls are compounds 4x/week, while the pushes are compound 2x/week and isolations 2x/week.

Starting TM is 85% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

W1 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5 +
amrap
180 sec

deadlift

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
120 sec
2
65% TM
85 lbs
5
120 sec
3
65% TM
85 lbs
5
120 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec

deadlift

5×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

dip

3×12

pendlay row

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

pendlay row

3×12

W1 Bench press

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5 +
amrap
180 sec

bench press

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
120 sec
2
65% TM
85 lbs
5
120 sec
3
65% TM
85 lbs
5
120 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec

bench press

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

pullup

3×12

lateral raise

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

lateral raise

3×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
60 sec
2
@RPE7
105 lbs
8
60 sec
3
@RPE7
105 lbs
8
60 sec

romanian deadlift

3×8

W1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5 +
amrap
180 sec

squat

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
120 sec
2
65% TM
85 lbs
5
120 sec
3
65% TM
85 lbs
5
120 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec

squat

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

incline bench press

3×12

Abs

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

Abs

3×12

W2 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
180 sec
2
80% TM
100 lbs
3
180 sec
3
90% TM
115 lbs
3 +
amrap
180 sec

deadlift

3×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
120 sec
2
70% TM
90 lbs
5
120 sec
3
70% TM
90 lbs
5
120 sec
4
70% TM
90 lbs
5
120 sec
5
70% TM
90 lbs
5
120 sec

deadlift

5×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

dip

3×12

pendlay row

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

pendlay row

3×12

W2 Bench press

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
180 sec
2
80% TM
100 lbs
3
180 sec
3
90% TM
115 lbs
3 +
amrap
180 sec

bench press

3×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
120 sec
2
70% TM
90 lbs
5
120 sec
3
70% TM
90 lbs
5
120 sec
4
70% TM
90 lbs
5
120 sec
5
70% TM
90 lbs
5
120 sec

bench press

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

pullup

3×12

lateral raise

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

lateral raise

3×12

romanian deadlift

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

romanian deadlift

3×12

W2 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
180 sec
2
80% TM
100 lbs
3
180 sec
3
90% TM
115 lbs
3 +
amrap
180 sec

squat

3×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
120 sec
2
70% TM
90 lbs
5
120 sec
3
70% TM
90 lbs
5
120 sec
4
70% TM
90 lbs
5
120 sec
5
70% TM
90 lbs
5
120 sec

squat

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

incline bench press

3×12

Abs

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

Abs

3×12

W3 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
3
180 sec
3
95% TM
120 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 2-10 reps, increase TM by 10 lbs
Extra 11-99 reps, increase TM by 20 lbs

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

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
120 sec
2
75% TM
95 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec

deadlift

5×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

dip

3×12

single arm row

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

single arm row

3×12

W3 Bench press

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
3
180 sec
3
95% TM
120 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 2-10 reps, increase TM by 5 lbs
Extra 11-99 reps, increase TM by 10 lbs

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

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
120 sec
2
75% TM
95 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec

bench press

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

pullup

3×12

lateral raise

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

lateral raise

3×12

romanian deadlift

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

romanian deadlift

3×12

W3 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
3
180 sec
3
95% TM
120 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 2-10 reps, increase TM by 10 lbs
Extra 11-99 reps, increase TM by 20 lbs

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
120 sec
2
75% TM
95 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec

squat

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

incline bench press

3×12

Abs

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

Abs

3×12