Programme · Intermediate · 4 days a week
5/3/1 FSL
5/3/1 FSL is a common intermediate strength programme. Percentage-wave main work plus a back-off block at the first working set weight. VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then moves you through the block week by week.
Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it. In the app it's listed as “5/3/1 First Set Last”.
Is 5/3/1 FSL for you?
Intermediate lifters using 5/3/1 who want a little more size and bar confidence without the heavier fatigue load of BBB. Especially useful as a "leader" programme — run FSL for 2-3 cycles then switch to a heavier anchor like SSL or straight 5/3/1.
At a glance
- Level
- Intermediate
- Goal
- Strength
- Time
- 4 days a week, ~60 min a session
- Length
- 4 weeks
A 5/3/1 variant that keeps the standard four-week wave on the main lifts, then adds 5 sets of 5 reps at the weight of the FIRST working set of that day's main work — the lightest of the three main percentages. Less fatiguing than BBB because the back-off weight is lower, but still substantial extra volume.
4 sessions
| Session | Exercises |
|---|---|
| Day A — Press |
|
| Day B — Deadlift |
|
| Day C — Bench |
|
| Day D — Squat |
|
Sessions from the first block (Week 1 — 5/5/5+). Later blocks change the loading.
The block
- Week 1 — 5/5/5+
- Week 2 — 3/3/3+
- Week 3 — 5/3/1+
- Week 4 — Deload
Standard 5/3/1 wave on the main lift: Week 1 = 65/75/85% × 5/5/5+, Week 2 = 70/80/90% × 3/3/3+, Week 3 = 75/85/95% × 5/3/1+. After the top set, drop the bar back to the week's first working percentage and do 5 sets of 5 reps at that weight. Week 4 is a straight deload — no FSL sets.
How the weights move
Training max bumps each four-week cycle: +2.5 kg upper-body lifts, +5 kg lower-body lifts. FSL percentage climbs automatically with the main wave. If AMRAPs stall, hold the TM flat for a cycle; two consecutive stalls triggers a reset to 90% TM before resuming.
Starting weights: Working sets are percentages of a training max, set at 90% of your estimated one-rep max.
5/3/1 FSL, with the maths done
- Sessions set up from the programme, ready to log
- Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
- Moves you on to the next week of the block when you finish the current one
- Training max adjusted at the points the programme sets out
- Log sets from your phone, Apple Watch or Wear OS watch
5/3/1 FSL questions
Who is 5/3/1 FSL for?
Intermediate lifters using 5/3/1 who want a little more size and bar confidence without the heavier fatigue load of BBB. Especially useful as a "leader" programme — run FSL for 2-3 cycles then switch to a heavier anchor like SSL or straight 5/3/1.
How many days a week is 5/3/1 FSL?
As VALDA runs it: 4 days a week, ~60 min a session.
How does progression work on 5/3/1 FSL?
Training max bumps each four-week cycle: +2.5 kg upper-body lifts, +5 kg lower-body lifts. FSL percentage climbs automatically with the main wave. If AMRAPs stall, hold the TM flat for a cycle; two consecutive stalls triggers a reset to 90% TM before resuming.
Can I run 5/3/1 FSL in VALDA?
Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then moves you through the block week by week. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.
Is VALDA affiliated with Jim Wendler?
No. VALDA is not affiliated with or endorsed by Jim Wendler. This page describes the programme as VALDA runs it.
Where 5/3/1 FSL comes from
FSL was published by Jim Wendler as a core supplemental variant in *Beyond 5/3/1* and *5/3/1 Forever*. Wendler labels it a "leader" template — lower CNS cost, ideal for building work capacity before an anchor block. VALDA adapts the wave and back-off pattern for use inside the app, but does not claim authorship of the method.
VALDA is not affiliated with or endorsed by Jim Wendler. The programme belongs to its author; this page describes it as VALDA runs it.
This page describes a common training programme for information. It isn't a personal prescription.