5/3/1 Deadlift + FSL
5/3/1 deadlift with FSL assistance. Main 3×5/5/5+, then 5×5 deadlift at the first working set's weight. Lower-fatigue alternative to BBB for deadlift. ~12 working sets, ~70 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 Deadlift Main 3 working sets. Reset between reps. AMRAP final set. 3 warm-up sets first 3 × 5, last AMRAP · rest 4 min | 3 | 5–AMRAP | 4 min |
| 02 | Barbell Deadlift FSL — 5×5 at the first working set's weight. 5 × 5 · rest 3 min | 5 | 5 | 3 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Drive every percentage off the deadlift training max (~90% true 1RM), never the 1RM. Reset and re-brace each main-set rep; AMRAP only on the third set — stop when bar speed dies or the back rounds, since that count earns the +5 kg TM bump. FSL is the first working set's weight held for 5×5, so it auto-loads. This variant spares lumbar volume versus BBB — favor it during cuts, for older lifters, or when recovery is limited. Sub 5×5 RDL only if conventional pulls bother the back.
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 Deadlift + FSL template?
Drive every percentage off the deadlift training max (~90% true 1RM), never 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 Deadlift + FSL, and how long does it take?
5/3/1 Deadlift + FSL runs 2 movements and about 8 working sets, roughly 53 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