5x5/3/1 FSL 3 Day
Build Muscle
4 weeks / 3 days per week
A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters. Only done as a Leader template.
Run 5x5/3/1 FSL 3 Day in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
5x5/3/1 FSL 3 Day Volume Overview
Sets per Week (Main vs Accessory)
4
Weeks
36
Avg Sets/Week
180
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
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Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 4
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about 5x5/3/1 FSL 3 Day
How long is the 5x5/3/1 FSL 3 Day program?
The 5x5/3/1 FSL 3 Day program is 4 weeks long, with 3 training days per week.
What is the goal of 5x5/3/1 FSL 3 Day?
The primary goal of 5x5/3/1 FSL 3 Day is to help you Build Muscle.
Who is 5x5/3/1 FSL 3 Day designed for?
5x5/3/1 FSL 3 Day is designed for all lifters looking to Build Muscle.
How do I track 5x5/3/1 FSL 3 Day workouts?
You can track 5x5/3/1 FSL 3 Day workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.