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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531 FSL 2 days/week Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
32
Avg Sets/Week
144
Avg Reps/Week
2
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Squat
Main5 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
Main5 x 65%
5 x 75%
5 x 85%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
Day 2
Deadlift
Main5 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
Main5 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
Day 1
Squat
Main3 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
Main3 x 70%
3 x 80%
3 x 90%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
Day 2
Deadlift
Main3 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
Main3 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
Day 1
Squat
Main5 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
Main5 x 75%
3 x 85%
1 x 95%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
Day 2
Deadlift
Main5 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
Main5 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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