4-Week 531 Bench Press and Front Squat Program for Strength

Overview

This prompt aims to create a structured 5/3/1 progression program for strength training, specifically targeting bench press and front squat improvements. Coaches and athletes seeking a systematic approach to enhance their lifting performance will benefit from this detailed program.

Prompt Overview

Purpose: This program aims to enhance strength in the bench press and front squat using the 5/3/1 methodology.
Audience: It is designed for intermediate lifters familiar with the 5/3/1 system and looking to improve their primary lifts.
Distinctive Feature: The First Set Last (FSL) approach allows for additional volume after completing the main sets, promoting hypertrophy.
Outcome: Lifters can expect increased strength and muscle mass in the targeted lifts after following this structured program for one month.

Quick Specs

• Media: Text
• Use case: Generation
• Industry: Fitness Centers & Gyms, Fitness Technology & Wearables, Productivity & Workflow
• Techniques: Decomposition, Plan-Then-Solve, Structured Output
• Models: Claude 3.5 Sonnet, Gemini 2.0 Flash, GPT-4o, Llama 3.1 70B
• Estimated time: 5-10 minutes
• Skill level: Beginner

Variables to Fill

No inputs required — just copy and use the prompt.

Example Variables Block

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The Prompt

Screenshot Examples

How to Use This Prompt

1. Copy the prompt for your programming needs.
2. Identify the main lifts and accessory exercises required.
3. Structure the program over 4 training days each week.
4. Apply the 5/3/1 progression principles to the lifts.
5. Incorporate First Set Last (FSL) method in your programming.
6. Outline weekly progression and repeatability after one month.

Tips for Best Results

• Week 1 – Day 1: Bench Press: 5 sets of 5 reps at 65% (95 kg), followed by 3 sets of 10 reps FSL at 65% (95 kg). Accessory: 3 sets of 8-10 Dips, 3 sets of 8-10 Romanian Deadlifts (RDLs). Aim for a total of 17 sets.
• Week 1 – Day 2: Front Squat: 5 sets of 5 reps at 65% (71.5 kg), followed by 3 sets of 10 reps FSL at 65% (71.5 kg). Accessory: 3 sets of 8-10 Pull-ups, 3 sets of 10-12 Bicep Curls. Aim for a total of 17 sets.
• Week 1 – Day 3: Overhead Press (OHP): 5 sets of 5 reps at 65% (55.5 kg), followed by 3 sets of 10 reps FSL at 65% (55.5 kg). Accessory: 3 sets of 8-10 Tricep Extensions, 3 sets of 10-12 Pendlay Rows (60 kg). Aim for a total of 17 sets.
• Week 1 – Day 4: Pendlay Row: 5 sets of 5 reps at 65% (65 kg), followed by 3 sets of 10 reps FSL at 65% (65 kg). Accessory: 3 sets of 8-10 Dips, 3 sets of 10-12 Romanian Deadlifts (RDLs). Aim for a total of 17 sets.

FAQ

• [
• {
• "week": 1,
• "days": [
• {
• "day": "Bench Press Day",
• "main_lift": {
• "lift": "Bench Press",
• "sets": 3,
• "reps": 5,
• "intensity": "65% (94
• 25 kg)"
• },
• "FSL": {
• "sets": 2,
• "reps": 8,
• "intensity": "60% (87 kg)"
• },
• "accessories": [
• {
• "exercise": "Dips",
• "sets": 3,
• "reps": 10
• },
• {
• "exercise": "Romanian Deadlifts",
• "sets": 3,
• "reps": 8,
• "intensity": "60% (66 kg)"
• },
• {
• "exercise": "Bicep Curls",
• "sets": 3,
• "reps": 12
• }
• ]
• },
• {
• "day": "Front Squat Day",
• "main_lift": {
• "lift": "Front Squat",
• "sets": 3,
• "reps": 5,
• "intensity": "65% (71
• 5 kg)"
• },
• "FSL": {
• "sets": 2,
• "reps": 8,
• "intensity": "60% (66 kg)"
• },
• "accessories": [
• {
• "exercise": "Pull-ups",
• "sets": 3,
• "reps": 8
• },
• {
• "exercise": "Leg Press",
• "sets": 3,
• "reps": 10
• },
• {
• "exercise": "Tricep Extensions",
• "sets": 3,
• "reps": 12
• }
• ]
• },
• {
• "day": "OHP Day",
• "main_lift": {
• "lift": "Overhead Press",
• "sets": 3,
• "reps": 5,
• "intensity": "65% (55
• 25 kg)"
• },
• "FSL": {
• "sets": 2,
• "reps": 8,
• "intensity": "60% (51 kg)"
• },
• "accessories": [
• {
• "exercise": "Dips",
• "sets": 3,
• "reps": 10
• },
• {
• "exercise": "Lateral Raises",
• "sets": 3,
• "reps": 12
• },
• {
• "exercise": "Bicep Curls",
• "sets": 3,
• "reps": 12
• }
• ]
• },
• {
• "day": "Pendlay Row Day",
• "main_lift": {
• "lift": "Pendlay Row",
• "sets": 3,
• "reps": 5,
• "intensity": "65% (65 kg)"
• },
• "FSL": {
• "sets": 2,
• "reps": 8,
• "intensity": "60% (60 kg)"
• },
• "accessories": [
• {
• "exercise": "Pull-ups",
• "sets": 3,
• "reps": 8
• },
• {
• "exercise": "Face Pulls",
• "sets": 3,
• "reps": 12
• },
• {
• "exercise": "Tricep Extensions",
• "sets": 3,
• "reps": 12
• }
• ]
• }
• ]
• },
• {
• "week": 2,
• "days": [
• {
• "day": "Bench Press Day",
• "main_lift": {
• "lift": "Bench Press",
• "sets": 3,
• "reps": 3,
• "intensity": "75% (108
• 75 kg)"
• },
• "FSL": {
• "sets": 2,
• "reps": 5,
• "intensity": "70% (101
• 5 kg)"
• },
• "accessories": [
• {
• "exercise": "Dips",
• "sets": 3,
• "reps": 10
• },
• {
• "exercise": "Romanian Deadlifts",
• "sets": 3,
• "reps": 8,
• "intensity": "65% (71
• 5 kg)"
• },
• {
• "exercise": "Bicep Curls",
• "sets": 3,
• "reps": 12
• }
• ]
• },
• {
• "day": "Front Squat Day",
• "main_lift": {
• "lift": "Front Squat",
• "sets": 3,
• "reps": 3,
• "intensity": "75% (82
• 5 kg)"
• },
• "FSL": {
• "sets": 2,
• "reps": 5,
• "intensity": "70% (77 kg)"
• },
• "accessories": [
• {
• "exercise": "Pull-ups",
• "sets": 3,
• "reps": 8
• },
• {
• "exercise": "Leg Press",
• "sets": 3,
• "reps": 10
• },
• {
• "exercise": "Tricep Extensions",
• "sets": 3,
• "reps": 12
• }
• ]
• },
• {
• "day": "OHP Day",
• "main_lift": {
• "lift": "Overhead Press",
• "sets": 3,
• "reps": 3,
• "intensity": "75% (63
• 75 kg)"
• },
• "FSL": {
• "sets": 2,
• "reps": 5,
• "intensity": "70% (59
• 5 kg)"
• },
• "accessories": [
• {
• "exercise": "Dips",
• "sets": 3,
• "reps": 10
• },
• {
• "exercise": "Lateral Raises",
• "sets": 3,
• "reps": 12
• },
• {
• "exercise": "Bicep Curls",
• "sets": 3,
• "reps": 12
• }
• ]
• },
• {
• "day": "Pendlay Row Day",
• "main_lift": {
• "lift": "Pendlay Row",
• "sets": 3,
• "reps": 3,
• "intensity": "75% (75 kg)"
• },
• "FSL": {
• "sets": 2,
• "reps": 5,
• "intensity": "70% (70 kg)"
• },
• "accessories": [
• {
• "exercise": "Pull-ups",
• "sets": 3,
• "reps": 8

Compliance and Best Practices

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Revision History

• Version 1.0 (February 2026): Initial release.