5x5/3/1 FSL
Build Muscle
3 weeks / 4 days per week
beginnerintermediate
From the book
5/3/1 Forever
by Jim Wendler
The recommended Training Max when running 5x5/3/1 FSL is 80%.
A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters. Only done as a Leader template.
Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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