5s PRO 3x5 FSL for Deep Cuts
Strength
3 weeks / 4 days per week
Basic 5s PRO with 3 instead of 5 FSL sets for when you're cutting and don't want to burn out. Week 3 is tapered to 2 FSL sets for after highest 5s PRO sets.
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
SupplementalHammer Press
AssistancePullover
AssistanceBulgarian Split Squat
AssistanceDay 3
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended undefined Exercises
Underhand Grip • Pulldown
AssistanceSeated • Leg Curl
AssistanceDay 4
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalRecommended undefined Exercises
Alternating Biceps Curl
AssistanceRecommended undefined Exercises
Week 2
Day 1
Squat
Main5 x 70%
5 x 80%
5 x 90%
Bench Press
SupplementalShoulder Press
AssistancePullover
AssistanceRecommended undefined Exercises
Day 2
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
Overhead • Press
SupplementalHammer Press
AssistanceRecommended undefined Exercises
Recommended undefined Exercises
Day 3
Bench Press
Main5 x 70%
5 x 80%
5 x 90%
Squat
SupplementalIncline • Chest Press
AssistanceSeated • Row
AssistanceRecommended undefined Exercises
Day 4
Overhead • Press
Main5 x 70%
5 x 80%
5 x 90%
Deadlift
SupplementalBent Over • Tricep Extension
AssistanceEZ Bar Curl
AssistanceRecommended undefined Exercises
Week 3
Day 1
Squat
Main5 x 75%
5 x 85%
5 x 95%
Bench Press
SupplementalShoulder Press
AssistanceSeated • Row
AssistanceLeg Press
AssistanceDay 2
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
Overhead • Press
SupplementalRecommended undefined Exercises
Pullover
AssistanceRecommended undefined Exercises
Day 3
Bench Press
Main5 x 75%
5 x 85%
5 x 95%
Squat
SupplementalIncline • Chest Press
AssistanceUnderhand Grip • Pulldown
AssistanceRecommended undefined Exercises
Day 4
Overhead • Press
Main5 x 75%
5 x 85%
5 x 95%
Deadlift
SupplementalSeated • Parallel Grip • Chest Press
AssistanceIncline • Biceps Curl
AssistanceSeated • Leg Extension
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