5s PRO FSL w PR on 1s Week
Strength
3 weeks / 4 days per week
Created this for a cut. 351 formatting with alternating supplementals. Last weeks have PRs. No TM increase is set, run for a couple cycles then see if you're ready for an increase.
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Week 1
Day 1
Squat
Main5 x 70%
5 x 80%
5 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
Overhead • Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 70%
5 x 80%
5 x 90%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Overhead • Press
Main5 x 70%
5 x 80%
5 x 90%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
5 x 85%
5 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
Overhead • Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 75%
5 x 85%
5 x 95%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Overhead • Press
Main5 x 75%
5 x 85%
5 x 95%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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