5x5/3/1 FSL

Build Muscle3 weeks · 4 days per week

beginnerintermediateLeader

What this template is

5x5/3/1 FSL is the 4-day-per-week, 3-week Leader entry, with 12 scheduled sessions. Its opening session uses Squat: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85%. Supplemental work: Bench Press: 5 × 5 @ 65%.

5x5/3/1 FSL is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.

How this version differs

These 5x5/3/1 versions differ in supplemental work and how the main lifts rotate through the training week. FSL, BBS, and Widowmaker labels should be checked against the set counts below.

The comparisons describe the schedules included in KeyLifts. Percentages refer to your training max; × means repeated sets and + marks a rep-record set. Warm-up sets are omitted here. “Lift name unavailable” means the record supplies a prescription without a resolvable exercise label; no lift pairing is inferred from it. Use the original program source for progression, conditioning, and execution guidance.

This version’s opening week

Day 1

Main: Squat: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85%

Supplemental: Bench Press: 5 × 5 @ 65%

Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps

Day 2

Main: Press: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85%

Supplemental: Deadlift: 5 × 5 @ 65%

Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps

Day 3

Main: Bench Press: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85%

Supplemental: Squat: 5 × 5 @ 65%

Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps

Day 4

Main: Deadlift: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85%

Supplemental: Press: 5 × 5 @ 65%

Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps

How the opening session changes across weeks

Week 1 · Day 1
Main: Squat: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85%
Supplemental: Bench Press: 5 × 5 @ 65%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps
Week 2 · Day 1
Main: Squat: 5 @ 70%; 5 @ 80%; 5 × 5 @ 90%
Supplemental: Bench Press: 5 × 5 @ 70%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps
Week 3 · Day 1
Main: Squat: 5 @ 75%; 5 @ 85%; 5 × 5 @ 95%
Supplemental: Bench Press: 5 × 5 @ 75%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps

These are the first sessions of each week. A rotating split can put a different lift first in the next week; see the full workout schedule below for every session.

Compare Portal’s 5x5/3/1 variants

Start with the calendar and opening prescription, then open a variant to compare its full week and changes through the cycle.

Related variants: calendar, phase, and first-session working sets
Variant	Calendar / phase	Opening main / supplemental work
5x5/3/1 3 Day	3 days/week · 3 weeks · 9 sessions Leader	Squat: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85% No separate supplemental block
5x5/3/1 FSL (this page)	4 days/week · 3 weeks · 12 sessions Leader	Squat: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85% Bench Press: 5 × 5 @ 65%
5x5/3/1 FSL 3 Day	3 days/week · 4 weeks · 12 sessions Leader	Squat: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85% Bench Press: 5 × 5 @ 65%
5x5/3/1 FSL BBS 3 Day	3 days/week · 3 weeks · 9 sessions Leader	Squat: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85% Bench Press: 10 × 5 @ 65%
5x5/3/1 FSL Widowmaker 3 Day	3 days/week · 3 weeks · 9 sessions Leader	Squat: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85% Lift name unavailable: 20 @ 65%
Portal’s 5x5/3/1	4 days/week · 3 weeks · 12 sessions Leader	Squat: 5 @ 65%; 5 @ 75%; 5 × 5 @ 85% Press: 3 @ 100%

Comparison reviewed October 17, 2026. Similar opening sets can still lead into different later sessions. Where prescriptions match, we do not infer a training difference from the name alone.

Run 5x5/3/1 FSL in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

5x5/3/1 FSL Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

240

Avg Reps/Week

Days/Week

Average Intensity by Week

5x5/3/1 FSL Weekly Schedule

Assistance

25-50 reps

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Questions about 5x5/3/1 FSL

How long is the 5x5/3/1 FSL program?

5x5/3/1 FSL is represented here as a 3-week template with 4 training days per week.

What is the main goal of 5x5/3/1 FSL?

5x5/3/1 FSL is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is 5x5/3/1 FSL designed for?

5x5/3/1 FSL is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track 5x5/3/1 FSL?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts