5/3/1 Bench + FSL
5/3/1 bench with First Set Last assistance. Main 3×5/5/5+ at 65/75/85% TM, then 5×5 bench at the first working set's weight. Lower-volume alternative to BBB. ~12 working sets, ~60 min.
Estimated session
- Movements 2
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press - Medium Grip Main 3 working sets. AMRAP final set. 3 warm-up sets first 3 × 5, last AMRAP · rest 3 min | 3 | 5–AMRAP | 3 min |
| 02 | Barbell Bench Press - Medium Grip FSL — 5×5 at the first working set's weight. 5 × 5 · rest 2 min | 5 | 5 | 2 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Anchor every percentage to the bench training max (~90% true 1RM), not the 1RM. AMRAP only on the third main set — push reps but stop when bar speed stalls; that count decides the +2.5 kg TM bump. FSL is the first working set's weight repeated for 5×5, so it auto-loads. Keep the same arch and pinned scapulae across all eight sets. Prefer FSL over BBB in a deficit or when time-boxed; swap to close-grip bench if elbows or shoulders complain.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the 5/3/1 Bench + FSL template?
Anchor every percentage to the bench training max (~90% true 1RM), not the 1RM. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is 5/3/1 Bench + FSL, and how long does it take?
5/3/1 Bench + FSL runs 2 movements and about 8 working sets, roughly 42 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight