KeyLifts

Beyond First Set Last

Strength

3 weeks / 4 days per week

advanced

From the book

5/3/1 Beyond

by Jim Wendler

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The recommended Training Max when running Beyond First Set Last is 85%.

This is ideal for people who are very experienced - the Beyond programming is not for beginners or for anyone who doesn't have a lot of experience with their own training. Beyond programming is pretty simple: In 10% increments, you work up to your TM with sets of one to five reps. Once you reach your TM, you can choose to do some Joker sets, a PR set or just hit your TM for one to five reps.

Week 1

Day 1

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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