Full Body 5’s PRO FSL

Strength

3 weeks / 4 days per week

This is a sub-maximal template. Heavier days are done at the beginning of the week and higher volume at the end of the week. Can be used as an Anchor or a Leader template. Great for increasing volume without crushing you. First Set Last (FSL) is easy to program and the numbers stay in line with your progress and your programming. It is using the first work set of the 5/3/1 program for 5 sets of 5 reps. Of all the supplemental templates, 5x5 FSL is the one that is the most sustainable over the longest period of time. FSL is also an ideal way for athletes to train as it's easy to recovery from, the volume is easy to regulate, speed/power is maintained and now you can actually do all the other things an athlete must do: run, jump, agilities, skill work and in most cases, school work.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Bench Press

Supplemental
5 x 5 reps

Day 2

Press

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Supplemental
5 x 5 reps

Day 3

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 4

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Bench Press

Supplemental
5 x 5 reps

Day 2

Press

Main

5 x 70%

5 x 80%

5 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Supplemental
5 x 5 reps

Day 3

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Day 4

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Bench Press

Supplemental
5 x 5 reps

Day 2

Press

Main

5 x 75%

5 x 85%

5 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Supplemental
5 x 5 reps

Day 3

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Day 4

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

More templates like Full Body 5’s PRO FSL

  • Full Body 5’s PRO FSL PR Set

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  • Portal’s 5x5/3/1

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  • Advanced 5/3/1

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    3 weeks / 4 days per week
  • 351 First Set Last, PR Set, and Jokers 3 Day

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    4 weeks / 3 days per week
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