Thoughts on this customized 5/3/1 FSLS
45 yr old male.
BW 180 lbs
Goal: increase strength / maintain weight.
Maxes:
Squat 330lbs
Bench 265 lbs
Strict Press 150 lbs
Lifitng on and off most of my life. Have been very consistent the last year and a half. Went on a small bulk last summer and have gained a lot of strength since. I'm not competitive in anything. I don't care to increase bench press right now. Happy to maintain strength & chest size. Benching AND strict pressing is too much for me. Would rather stick with just strict pressing for now.
I don't do conventional deadlift. Only RDL as an accessory. Have gone as heavy as sets of 265 lbs x 6 reps. I also do good mornings (235 lbs x8)
New to 5/3/1. Used Claude to help me customize it. Here's what we settled on. Looking to start this new program Sunday June 6/28/2026.
Lifting every other day. This comes out to 3.5 workouts per week. I had been doing 4.5/wk for the last 3 months (lifting 2 days in a row then 1 cardio day, repeat). Looking to feel a little less beat up every day as well as incoprporate some HIIT and plyometrics on my non-lifting days, along with Zone 2 cardio and abs... maybe even some Yoga. Basically, looking for a more well rounded approach to strength & fitness. Not wanting to give up current size and strength.
Ideal workout length: 1.5 hrs, including all warm up
Workout 1: Squat (5/3/1 FSL) / RDL / Leg Curl / Incline Press or Dumbbell Bench Press / Cable Flye / Standing Calf Raise
Workout 2: Bent over row (5/3/1 FSL) / pull-ups / cable row / barbell bicep curl / Reverse pec-deck / shrugs / cable external rotation
Workout 3: Strict Press (5/3/1/ FSL) / weighted dips / incline dumbbell press or machine press / pull ups / lateral raise / reverse pec-deck / overhead cable extension
Yes, the little extra focus on back is intentional.
Would love your feedback & any recommendations.