5/3/1 FSL AMRAP Alt2

Strength and Muscle

3 weeks / 4 days per week

Alternate Assessory workouts for 5/3/1 FSL AMRAP

Run 5/3/1 FSL AMRAP Alt2 in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

5/3/1 FSL AMRAP Alt2 Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

472

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Supplemental

1 x 5 reps

Close Grip • Pulldown

Assistance

4 x 8 reps

Pendlay Row

Assistance

3 x 8 reps

Forward • Tricep Extension

Assistance

4 x 8 reps

Standing • Face Pull

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

Biceps Curl

Assistance

4 x 8 reps

Good Morning

Assistance

3 x 0 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

1 x 5 reps

Bent Over • Row

Assistance

4 x 8 reps

Fly

Assistance

4 x 8 reps

Incline • Reverse 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

Decline • Bench Press

Assistance

4 x 8 reps

Leg Extension

Assistance

4 x 8 reps

Split • Squat

Assistance

3 x 8 reps

Preacher 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

Close Grip • Pulldown

Assistance

4 x 8 reps

Pendlay Row

Assistance

3 x 8 reps

Forward • Tricep Extension

Assistance

4 x 8 reps

Standing • Face Pull

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

Biceps Curl

Assistance

4 x 8 reps

Good Morning

Assistance

3 x 0 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

1 x 5 reps

Bent Over • Row

Assistance

4 x 8 reps

Fly

Assistance

4 x 8 reps

Incline • Reverse 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

Decline • Bench Press

Assistance

4 x 8 reps

Leg Extension

Assistance

4 x 8 reps

Split • Squat

Assistance

3 x 8 reps

Preacher 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

Close Grip • Pulldown

Assistance

4 x 8 reps

Pendlay Row

Assistance

3 x 8 reps

Forward • Tricep Extension

Assistance

4 x 8 reps

Standing • Face Pull

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

Biceps Curl

Assistance

4 x 8 reps

Good Morning

Assistance

3 x 0 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

1 x 5 reps

Bent Over • Row

Assistance

4 x 8 reps

Fly

Assistance

4 x 8 reps

Incline • Reverse 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

Decline • Bench Press

Assistance

4 x 8 reps

Leg Extension

Assistance

4 x 8 reps

Split • Squat

Assistance

3 x 8 reps

Preacher Curl

Assistance

4 x 8 reps

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5/3/1 FSL AMRAP Alt2

Strength and Muscle

3 weeks / 4 days per week

Alternate Assessory workouts for 5/3/1 FSL AMRAP

Run 5/3/1 FSL AMRAP Alt2 in the App

5/3/1 FSL AMRAP Alt2 Volume Overview

Reviews

0 reviews

Week 1

Day 1

Overhead • Press

Overhead • Press

Close Grip • Pulldown

Pendlay Row

Forward • Tricep Extension

Standing • Face Pull

Day 2

Trap Bar Deadlift

Trap Bar Deadlift

Lying • Leg Curl

Glute-Ham Raise

Biceps Curl

Good Morning

Day 3

Bench Press

Bench Press

Bent Over • Row

Fly

Incline • Reverse Fly

Lying • Skull Crusher

Day 4

Squat

Squat

Decline • Bench Press

Leg Extension

Split • Squat

Preacher Curl

Week 2

Day 1

Overhead • Press

Overhead • Press

Close Grip • Pulldown

Pendlay Row

Forward • Tricep Extension

Standing • Face Pull

Day 2

Trap Bar Deadlift

Trap Bar Deadlift

Lying • Leg Curl

Glute-Ham Raise

Biceps Curl

Good Morning

Day 3

Bench Press

Bench Press

Bent Over • Row

Fly

Incline • Reverse Fly

Lying • Skull Crusher

Day 4

Squat

Squat

Decline • Bench Press

Leg Extension

Split • Squat

Preacher Curl

Week 3

Day 1

Overhead • Press

Overhead • Press

Close Grip • Pulldown

Pendlay Row

Forward • Tricep Extension

Standing • Face Pull

Day 2

Trap Bar Deadlift

Trap Bar Deadlift

Lying • Leg Curl

Glute-Ham Raise

Biceps Curl