KeyLifts

5/3/1 FSL AMRAP Deload

Strength and Muscle

1 weeks / 4 days per week

Deload week to go along with 5/3/1/ FSL AMRAP Template 40%x5, 50%x5, 60%x5 Do it every cycle or every other cycle

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Week 1

Day 1

Overhead • Press

Main
0 x undefined reps

Wide Grip • Pulldown

Assistance
2 x 8 reps

Tricep Dip

Assistance
2 x 6 reps

Tricep Extension

Assistance
2 x 8 reps

Lateral • Raise

Assistance
2 x 8 reps

Day 2

Trap Bar Deadlift

Main
0 x undefined reps

Lying • Leg Curl

Assistance
2 x 8 reps

Glute-Ham Raise

Assistance
2 x 0 reps

Curl

Assistance
2 x 8 reps

Hyperextension

Assistance
2 x 0 reps

Day 3

Bench Press

Main
0 x undefined reps

Seated • Low Row

Assistance
2 x 8 reps

Standing • Fly

Assistance
2 x 8 reps

Standing • Reverse Cross Fly

Assistance
2 x 8 reps

Lying • Skull Crusher

Assistance
2 x 8 reps

Day 4

Squat

Main
0 x undefined reps

Incline • Bench Press

Assistance
2 x 8 reps

Leg Extension

Assistance
2 x 8 reps

Hip Thrust

Assistance
2 x 8 reps

Alternating Biceps Curl

Assistance
2 x 8 reps

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