5/3/1 FSL AMRAP

Strength and Muscle

3 weeks / 4 days per week

5/3/1 FSL with AMRAP set. Assessory workout 6-8 rep progress to 12-14 rep

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Week 1

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Supplemental

1 x 5 reps

Wide Grip • Pulldown

Assistance

4 x 8 reps

Tricep Dip

Assistance

3 x 6 reps

Tricep Extension

Assistance

4 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Trap Bar Deadlift

Supplemental

1 x 5 reps

Lying • Leg Curl

Assistance

4 x 8 reps

Glute-Ham Raise

Assistance

3 x 0 reps

Curl

Assistance

4 x 8 reps

Hyperextension

Assistance

3 x 0 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

1 x 5 reps

Seated • Low Row

Assistance

4 x 8 reps

Standing • Fly

Assistance

4 x 8 reps

Standing • Reverse Cross Fly

Assistance

3 x 8 reps

Lying • Skull Crusher

Assistance

3 x 8 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

1 x 5 reps

Incline • Bench Press

Assistance

4 x 8 reps

Leg Extension

Assistance

4 x 8 reps

Hip Thrust

Assistance

3 x 8 reps

Alternating Biceps Curl

Assistance

4 x 8 reps

Week 2

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Overhead • Press

Supplemental

1 x 5 reps

Wide Grip • Pulldown

Assistance

4 x 8 reps

Tricep Dip

Assistance

3 x 6 reps

Tricep Extension

Assistance

4 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Trap Bar Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Trap Bar Deadlift

Supplemental

1 x 5 reps

Lying • Leg Curl

Assistance

4 x 8 reps

Glute-Ham Raise

Assistance

3 x 0 reps

Curl

Assistance

4 x 8 reps

Hyperextension

Assistance

3 x 0 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

1 x 5 reps

Seated • Low Row

Assistance

4 x 8 reps

Standing • Fly

Assistance

4 x 8 reps

Standing • Reverse Cross Fly

Assistance

3 x 8 reps

Lying • Skull Crusher

Assistance

3 x 8 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental

1 x 5 reps

Incline • Bench Press

Assistance

4 x 8 reps

Leg Extension

Assistance

4 x 8 reps

Hip Thrust

Assistance

3 x 8 reps

Alternating Biceps Curl

Assistance

4 x 8 reps

Week 3

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Overhead • Press

Supplemental

1 x 5 reps

Wide Grip • Pulldown

Assistance

4 x 8 reps

Tricep Dip

Assistance

3 x 6 reps

Tricep Extension

Assistance

4 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Trap Bar Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Trap Bar Deadlift

Supplemental

1 x 5 reps

Lying • Leg Curl

Assistance

4 x 8 reps

Glute-Ham Raise

Assistance

3 x 0 reps

Curl

Assistance

4 x 8 reps

Hyperextension

Assistance

3 x 0 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

1 x 5 reps

Seated • Low Row

Assistance

4 x 8 reps

Standing • Fly

Assistance

4 x 8 reps

Standing • Reverse Cross Fly

Assistance

3 x 8 reps

Lying • Skull Crusher

Assistance

3 x 8 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental

1 x 5 reps

Incline • Bench Press

Assistance

4 x 8 reps

Leg Extension

Assistance

4 x 8 reps

Hip Thrust

Assistance

3 x 8 reps

Alternating Biceps Curl

Assistance

4 x 8 reps

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