5/3/1 FSL AMRAP Deload
Strength and Muscle
1 weeks / 4 days per week
Deload week to go along with 5/3/1/ FSL AMRAP Template 40%x5, 50%x5, 60%x5 Do it every cycle or every other cycle
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5/3/1 FSL AMRAP Deload Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
1
Weeks
32
Avg Sets/Week
220
Avg Reps/Week
4
Days/Week
Reviews
0 reviews
Week 1
Day 1
Overhead • Press
MainWide Grip • Pulldown
AssistanceTricep Dip
AssistanceTricep Extension
AssistanceLateral • Raise
AssistanceDay 2
Trap Bar Deadlift
MainLying • Leg Curl
AssistanceGlute-Ham Raise
AssistanceCurl
AssistanceHyperextension
AssistanceDay 3
Bench Press
MainSeated • Low Row
AssistanceStanding • Fly
AssistanceStanding • Reverse Cross Fly
AssistanceLying • Skull Crusher
AssistanceDay 4
Squat
MainIncline • Bench Press
AssistanceLeg Extension
AssistanceHip Thrust
AssistanceAlternating Biceps Curl
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