PR (W 1/3) FSL 3/5/1
Build Muscle
3 weeks / 4 days per week
According to forever book.
Reviews
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Week 1
Day 1
Box Jump
AssistanceSquat
Main3 x 70%
3 x 80%
3 x 90%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Day 2
Box Jump
AssistanceBench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Day 3
Box Jump
AssistanceDeadlift
Main3 x 70%
3 x 80%
3 x 90%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Day 4
Box Jump
AssistancePress
Main3 x 70%
3 x 80%
3 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Week 2
Day 1
Box Jump
AssistanceSquat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Day 2
Box Jump
AssistanceBench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Day 3
Box Jump
AssistanceDeadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Day 4
Box Jump
AssistancePress
Main5 x 65%
5 x 75%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Week 3
Day 1
Box Jump
AssistanceSquat
Main5 x 75%
3 x 85%
1 x 95%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Day 2
Box Jump
AssistanceBench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Day 3
Box Jump
AssistanceDeadlift
Main5 x 75%
3 x 85%
1 x 95%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
Day 4
Box Jump
AssistancePress
Main5 x 75%
3 x 85%
1 x 95%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Core Exercises
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KeyLifts
