5/3/1 FSL
General
Intermediate
Dumbbell
Plan Details
The 5/3/1 FSL routine by edsfchan is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
2 DL
Est. 35 min
7 exercises
2 Hand KB Swing
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Kneeling Halfmoon
3 Sets x 10 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Barbell Hold
3 Sets x 1 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Any
4 Bench
Est. 32 min
7 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dragon Flag
3 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Close Grip Bench Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
3 Pullups
Est. 28 min
5 exercises
Pull-Up
20 Sets x 5 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Palloff Press
3 Sets x 12 Reps
Kettlebell Turkish Get-Up Lunge
3 Sets x 2 Reps
Any
5 Squat
Est. 33 min
7 exercises
Back Hyperextension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Windshield Wipers
3 Sets x 6 Reps
Pull-Up
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Kettlebell Snatch
3 Sets x 10 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Any
1 OHP
Est. 40 min
7 exercises
Pull-Up
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Z Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
