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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5/3/1 FSL Bodyweight Assistance Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
3
Weeks
78
Avg Sets/Week
604
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceWeek 2
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceWeek 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
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