531 FSL 2 days/week

Strength and Conditioning

3 weeks / 2 days per week

5/3/1 2 day program & First Set Last.

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Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

5 x 65%

5 x 65%

5 x 65%

5 x 65%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

5 x 65%

5 x 65%

5 x 65%

5 x 65%

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

5 x 65%

5 x 65%

5 x 65%

5 x 65%

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

5 x 65%

5 x 65%

5 x 65%

5 x 65%

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

5 x 70%

5 x 70%

5 x 70%

5 x 70%

5 x 70%

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

5 x 70%

5 x 70%

5 x 70%

5 x 70%

5 x 70%

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

5 x 70%

5 x 70%

5 x 70%

5 x 70%

5 x 70%

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

5 x 70%

5 x 70%

5 x 70%

5 x 70%

5 x 70%

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

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