5/3/1 FSL Bodyweight Assistance

Strength and Conditioning

3 weeks / 4 days per week

This is a template that follows the regular 5/3/1 First Set Last protocol and all the assistance exercises are bodyweight exercises (weighted or unweighted). I enjoy running a program like this every so often because there’s some about bodyweight exercises that make me feel more in tune with my body.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Push-up (Weighted)

Assistance
5 x 10 reps

Pull-up

Assistance
3 x 10 reps

Single Leg Squat (pistol)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Chest Dip

Assistance
3 x 10 reps

Inverted Row

Assistance
5 x 10 reps

Sissy Squat

Assistance
5 x 10 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 5 reps

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up

Assistance
3 x 10 reps

Single Leg Squat (pistol)

Assistance
3 x 10 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Chest Dip

Assistance
3 x 10 reps

Inverted Row

Assistance
3 x 10 reps

Lunge

Assistance
5 x 10 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 5 reps

Push-up (Weighted)

Assistance
5 x 10 reps

Pull-up

Assistance
3 x 10 reps

Single Leg Squat (pistol)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 5 reps

Chest Dip

Assistance
3 x 10 reps

Inverted Row

Assistance
5 x 10 reps

Sissy Squat

Assistance
5 x 10 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental
5 x 5 reps

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up

Assistance
3 x 10 reps

Single Leg Squat (pistol)

Assistance
3 x 10 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental
5 x 5 reps

Chest Dip

Assistance
3 x 10 reps

Inverted Row

Assistance
3 x 10 reps

Lunge

Assistance
5 x 10 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 5 reps

Push-up (Weighted)

Assistance
5 x 10 reps

Pull-up

Assistance
3 x 10 reps

Single Leg Squat (pistol)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 5 reps

Chest Dip

Assistance
3 x 10 reps

Inverted Row

Assistance
5 x 10 reps

Sissy Squat

Assistance
5 x 10 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental
5 x 5 reps

Push-up (Weighted)

Assistance
5 x 10 reps

Chin-up

Assistance
3 x 10 reps

Single Leg Squat (pistol)

Assistance
3 x 10 reps

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental
5 x 5 reps

Chest Dip

Assistance
3 x 10 reps

Inverted Row

Assistance
3 x 10 reps

Lunge

Assistance
5 x 10 reps

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