5/3/1 Overhead Press + FSL
5/3/1 OHP with FSL assistance. Main 3×5/5/5+, then 5×5 OHP at the first working set's weight. Microload essential. ~12 working sets, ~55 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 | Standing Military Press 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 | Standing Military Press 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
Set all percentages from the press training max (~90% true 1RM) and microload it — OHP advances only ~+1.25 kg per cycle, so keep 0.5 kg plates handy. Brace, squeeze glutes, press a strict vertical line with no leg drive. AMRAP only on the third set; if you barely clear the reps, hold the TM next cycle. FSL is the first working set's weight repeated for 5×5, so it auto-loads and is far kinder to the shoulders than BBB's 5×10. Swap to dumbbell press if the bar bothers the delts.
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 Overhead Press + FSL template?
Set all percentages from the press training max (~90% true 1RM) and microload it — OHP advances only ~+1.25 kg per cycle, so keep 0.5 kg plates handy. 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 Overhead Press + FSL, and how long does it take?
5/3/1 Overhead Press + 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
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