KeyLifts

Rhodes 5x5/3/1 FSL BBS 3 Day

Strength and Muscle

3 weeks / 3 days per week

A great way to increase the amount of volume of the heaviest sets. Great for intermediate lifters.

Run Rhodes 5x5/3/1 FSL BBS 3 Day in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

App Store Download
Play store download

Rhodes 5x5/3/1 FSL BBS 3 Day Volume Overview

Sets per Week (Main vs Accessory)

011233445Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

45

Avg Sets/Week

225

Avg Reps/Week

3

Days/Week

Average Intensity by Week

W170%W275%W380%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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