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5s Pro, FSL. 3/5/1, FSL. Program Check?

#1

Let me know what you think of this program:

2 cycles of 5s PRO, FSL followed by 1 cycle of 3/5/1 PR, FSL

Bench 5s PRO
Bench FSL
Incline Press 50 reps
Row 50 reps
Facepulls 50 reps
Hanging Leg Raise 50 reps

Squat 5s PRO
Squat FSL
Triceps Extension 50 reps
Biceps Curls 50 reps
DB Squat 50 reps
RDL 50 reps

Press 5s PRO
Press FSL
Incline Press 50 reps
Row 50 reps
Facepulls 50 reps
Hanging Leg Raise 50 reps

Deadlift 5s PRO
Deadlift FSL
Triceps Extension 50 reps
Biceps Curls 50 reps
DB Squat 50 reps
RDL 50 reps

1 Like
#2

It’s very similar to mine. The only thing I would consider is when doing repetitive (your rows, bi, and tri work) movements to do them slightly differently. For example on my press day I do chins and on my bench I do pull ups.

#3

Thanks. I do chins on press day. I copied and pasted that day and forgot to change row to chins.

#4

I would swap the AB work to your Squat & Deadlift days and your single leg work to your Bench & OHP days. Also swap your Incline Bench days to your Squat & Deadlift days and put your arm work on your Squat and DL days. Jim seems to advocate this type of setup making each day a full body workout.

#5

Bench 5s PRO
Bench FSL

Incline Press 50 reps
Row 50 reps
Facepulls 50 reps
Hanging Leg Raise 50 reps

Choose EITHER rows or facepulls - don’t do both.

Squat 5s PRO
Squat FSL

Triceps Extension 50 reps
Biceps Curls 50 reps
DB Squat 50 reps
RDL 50 reps

Choose RDL’s or DB squat - don’t do both.

Press 5s PRO
Press FSL

Incline Press 50 reps
Row 50 reps
Facepulls 50 reps
Hanging Leg Raise 50 reps

Choose EITHER rows or facepulls - don’t do both.

Deadlift 5s PRO
Deadlift FSL

Triceps Extension 50 reps
Biceps Curls 50 reps
DB Squat 50 reps
RDL 50 reps

Choose either RDL or DB squat - don’t do both.

1 Like
#6

Thanks Jim!

#7

Hey Jim, whats the smartest way to use 5’s PRO 5x5 @ FSL with 25-50 reps of all three assistance categories each workout when I want to train either 2 or 3 days a week? Which main lifts should I combine or whats the best solution? Thanks

#8

If you train three times/week - 1 main lift/day. 5’s PRO, 5x5 FSL, 25-50 of assistance
If you train two times/week - 1 main lift/day. 5’s PRO, BBB or BBS @ FSL, 25-50 of assistance.

Of course, if you find the 50 FSL reps too hard, you can either reduce the total reps (25) or reduce the percentage you perform the 50 reps (10% drop).

But the general outline remains the same.

2 Likes
#9

thanks for the reply. So therefore it´s not smart to fit all four lifts into one week/seven days?

Should I always train only 1 main lift/day. Is this correct?

three times should be look like:
Week 1: monday press, wednesday deadlift, friday bench
Week 2: monday squat, wednesday press, friday deadlift…

is this correct?

two times should be look like:
Week 1: tuesday press, friday deadlift
Week 2: tuesday bench, friday squat and repeat?

is this correct also?

sorry and thanks for the help

#10

Get a copy of 5/3/1 2nd edition, everything will be so much clearer

#11

It’s not smart, if you train only two or three days per week. You should only do 1 main lift per day. But the original program is set to be done four days per week, so you do all four main lifts every week.