5/3/1 FSL AMRAP RIR

Strength and Muscle

4 weeks / 4 days per week

5/3/1 with extra FSL AMRAP using 1 RIR for Assessory

Reviews

0 reviews

Week 1

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Supplemental

1 x 0 reps

Wide Grip • Pulldown

Assistance

4 x 1 reps

Tricep Dip

Assistance

4 x 1 reps

Tricep Extension

Assistance

4 x 1 reps

Lateral • Raise

Assistance

4 x 1 reps

Kneeling • Crunch

Assistance

3 x undefined reps

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Trap Bar Deadlift

Supplemental

1 x 0 reps

Lying • Leg Curl

Assistance

4 x undefined reps

Glute-Ham Raise

Assistance

4 x undefined reps

Curl

Assistance

4 x undefined reps

Hyperextension

Assistance

4 x undefined reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

1 x 0 reps

Seated • Low Row

Assistance

4 x undefined reps

Standing • Fly

Assistance

4 x undefined reps

Standing • Reverse Cross Fly

Assistance

4 x undefined reps

Lying • Skull Crusher

Assistance

4 x undefined reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

1 x 0 reps

Incline • Bench Press

Assistance

4 x undefined reps

Leg Extension

Assistance

4 x undefined reps

Hip Thrust

Assistance

4 x undefined reps

Alternating Biceps Curl

Assistance

4 x undefined reps

Decline • Sit-up

Assistance

4 x undefined reps

Week 2

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Overhead • Press

Supplemental

1 x 0 reps

Wide Grip • Pulldown

Assistance

4 x 1 reps

Tricep Dip

Assistance

4 x 1 reps

Tricep Extension

Assistance

4 x 1 reps

Lateral • Raise

Assistance

4 x 1 reps

Kneeling • Crunch

Assistance

3 x undefined reps

Trap Bar Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Trap Bar Deadlift

Supplemental

1 x 0 reps

Lying • Leg Curl

Assistance

4 x undefined reps

Glute-Ham Raise

Assistance

4 x undefined reps

Curl

Assistance

4 x undefined reps

Hyperextension

Assistance

4 x undefined reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

1 x 0 reps

Seated • Low Row

Assistance

4 x undefined reps

Standing • Fly

Assistance

4 x undefined reps

Standing • Reverse Cross Fly

Assistance

4 x undefined reps

Lying • Skull Crusher

Assistance

4 x undefined reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental

1 x 0 reps

Incline • Bench Press

Assistance

4 x undefined reps

Leg Extension

Assistance

4 x undefined reps

Hip Thrust

Assistance

4 x undefined reps

Alternating Biceps Curl

Assistance

4 x undefined reps

Decline • Sit-up

Assistance

4 x undefined reps

Week 3

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Overhead • Press

Supplemental

1 x 0 reps

Wide Grip • Pulldown

Assistance

4 x 1 reps

Tricep Dip

Assistance

4 x 1 reps

Tricep Extension

Assistance

4 x 1 reps

Lateral • Raise

Assistance

4 x 1 reps

Kneeling • Crunch

Assistance

3 x undefined reps

Trap Bar Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Trap Bar Deadlift

Supplemental

1 x 0 reps

Lying • Leg Curl

Assistance

4 x undefined reps

Glute-Ham Raise

Assistance

4 x undefined reps

Curl

Assistance

4 x undefined reps

Hyperextension

Assistance

4 x undefined reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

1 x 0 reps

Seated • Low Row

Assistance

4 x undefined reps

Standing • Fly

Assistance

4 x undefined reps

Standing • Reverse Cross Fly

Assistance

4 x undefined reps

Lying • Skull Crusher

Assistance

4 x undefined reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental

1 x 0 reps

Incline • Bench Press

Assistance

4 x undefined reps

Leg Extension

Assistance

4 x undefined reps

Hip Thrust

Assistance

4 x undefined reps

Alternating Biceps Curl

Assistance

4 x undefined reps

Decline • Sit-up

Assistance

4 x undefined reps

Week 4

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Wide Grip • Pulldown

Assistance

4 x 1 reps

Tricep Dip

Assistance

4 x 1 reps

Tricep Extension

Assistance

4 x 1 reps

Lateral • Raise

Assistance

4 x 1 reps

Kneeling • Crunch

Assistance

3 x undefined reps

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Lying • Leg Curl

Assistance

4 x undefined reps

Glute-Ham Raise

Assistance

4 x undefined reps

Curl

Assistance

4 x undefined reps

Hyperextension

Assistance

4 x undefined reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Low Row

Assistance

4 x undefined reps

Standing • Fly

Assistance

4 x undefined reps

Standing • Reverse Cross Fly

Assistance

4 x undefined reps

Lying • Skull Crusher

Assistance

4 x undefined reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Assistance

4 x undefined reps

Leg Extension

Assistance

4 x undefined reps

Hip Thrust

Assistance

4 x undefined reps

Alternating Biceps Curl

Assistance

4 x undefined reps

Decline • Sit-up

Assistance

4 x undefined reps

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5/3/1 FSL AMRAP RIR

Strength and Muscle

4 weeks / 4 days per week

5/3/1 with extra FSL AMRAP using 1 RIR for Assessory

Reviews

0 reviews

Week 1

Day 1

Overhead • Press

Overhead • Press

Wide Grip • Pulldown

Tricep Dip

Tricep Extension

Lateral • Raise

Kneeling • Crunch

Day 2

Trap Bar Deadlift

Trap Bar Deadlift

Lying • Leg Curl

Glute-Ham Raise

Curl

Hyperextension

Day 3

Bench Press

Bench Press

Seated • Low Row

Standing • Fly

Standing • Reverse Cross Fly

Lying • Skull Crusher

Day 4

Squat

Squat

Incline • Bench Press

Leg Extension

Hip Thrust

Alternating Biceps Curl

Decline • Sit-up

Week 2

Day 1

Overhead • Press

Overhead • Press

Wide Grip • Pulldown

Tricep Dip

Tricep Extension

Lateral • Raise

Kneeling • Crunch

Day 2

Trap Bar Deadlift

Trap Bar Deadlift

Lying • Leg Curl

Glute-Ham Raise

Curl

Hyperextension

Day 3

Bench Press

Bench Press

Seated • Low Row

Standing • Fly

Standing • Reverse Cross Fly

Lying • Skull Crusher

Day 4

Squat

Squat

Incline • Bench Press

Leg Extension

Hip Thrust

Alternating Biceps Curl

Decline • Sit-up

Week 3

Day 1

Overhead • Press

Overhead • Press

Wide Grip • Pulldown

Tricep Dip

Tricep Extension

Lateral • Raise

Kneeling • Crunch

Day 2

Trap Bar Deadlift

Trap Bar Deadlift