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Bodyweight Fitness
Week 2 - Friday (Bench/Squat)
5/3/1 for Beginners →

Week 2 - Friday (Bench/Squat)

Week 2 Day 3: Bench Press & Squat - 3/3/3+ @ 70/80/90%, FSL 5x5

fitloop

Created by

fitloop

Workout Breakdown

Warmup

Explosive Warmup

Progressive exercise

Main Lifts

1

Bench Press - Barbell

4 sets × 3 reps, 3 reps, 3+ reps, 5×5 reps

2

Squat - Barbell

4 sets × 3 reps, 3 reps, 3+ reps, 5×5 reps

Assistance Work

Push Assistance

Progressive exercise

Pull Assistance

Progressive exercise

Single Leg/Core Assistance

Progressive exercise