531 FSL SBDOR

Strength

3 weeks / 3 days per week

Tracks T1 lifts for a 4 day split using 531 FLS progressions for Squat, Bench, Deadlift, Overhead press, and barbell Row.

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Week 1

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

Bent Over • Row

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

Press

Main

5 x 65%

5 x 75%

5 x 85%

1 x 65%

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

3 x 70%

Bent Over • Row

Main

3 x 70%

3 x 80%

3 x 90%

3 x 70%

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 70%

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

3 x 70%

Press

Main

3 x 70%

3 x 80%

3 x 90%

3 x 70%

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

1 x 75%

Bent Over • Row

Main

5 x 75%

3 x 85%

1 x 95%

1 x 75%

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

1 x 75%

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

1 x 75%

Press

Main

5 x 75%

3 x 85%

1 x 95%

1 x 75%

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