First Set Last Widowmaker

Strength3 weeks · 4 days per week

beginnerintermediateadvancedLeader

What this template is

First Set Last Widowmaker is the 4-day-per-week, 3-week Leader entry, with 12 scheduled sessions. Its opening session uses Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85%. Supplemental work: Lift name unavailable: 20 @ 65%.

First Set Last Widowmaker is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How this version differs

The Widowmaker versions use a high-rep supplemental prescription. Compare the three-day and four-day calendars and check how the main lifts rotate through the cycle.

The comparisons describe the schedules included in KeyLifts. Percentages refer to your training max; × means repeated sets and + marks a rep-record set. Warm-up sets are omitted here. “Lift name unavailable” means the record supplies a prescription without a resolvable exercise label; no lift pairing is inferred from it. Use the original program source for progression, conditioning, and execution guidance.

This version’s opening week

Day 1

Main: Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85%

Supplemental: Lift name unavailable: 20 @ 65%

Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps

Day 2

Main: Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85%

Supplemental: Lift name unavailable: 20 @ 65%

Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps

Day 3

Main: Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85%

Supplemental: Lift name unavailable: 20 @ 65%

Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps

Day 4

Main: Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85%

Supplemental: Lift name unavailable: 20 @ 65%

Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps

How the opening session changes across weeks

Week 1 · Day 1
Main: Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85%
Supplemental: Lift name unavailable: 20 @ 65%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps
Week 2 · Day 1
Main: Lift name unavailable: 3 @ 70%; 3 @ 80%; 3+ @ 90%
Supplemental: Lift name unavailable: 20 @ 70%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps
Week 3 · Day 1
Main: Lift name unavailable: 5 @ 75%; 3 @ 85%; 1+ @ 95%
Supplemental: Lift name unavailable: 20 @ 75%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps

These are the first sessions of each week. A rotating split can put a different lift first in the next week; see the full workout schedule below for every session.

Compare First Set Last Widowmaker variants

Start with the calendar and opening prescription, then open a variant to compare its full week and changes through the cycle.

Related variants: calendar, phase, and first-session working sets
Variant	Calendar / phase	Opening main / supplemental work
First Set Last Widowmaker (this page)	4 days/week · 3 weeks · 12 sessions Leader	Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 20 @ 65%
First Set Last Widowmaker 3 Day	3 days/week · 4 weeks · 12 sessions Leader	Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 20 @ 65%

Comparison reviewed October 17, 2026. Similar opening sets can still lead into different later sessions. Where prescriptions match, we do not infer a training difference from the name alone.

Run First Set Last Widowmaker in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

First Set Last Widowmaker Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

124

Avg Reps/Week

Days/Week

Average Intensity by Week

First Set Last Widowmaker Weekly Schedule

Assistance

50-100 reps

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Questions about First Set Last Widowmaker

How long is the First Set Last Widowmaker program?

First Set Last Widowmaker is represented here as a 3-week template with 4 training days per week.

What is the main goal of First Set Last Widowmaker?

First Set Last Widowmaker is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is First Set Last Widowmaker designed for?

First Set Last Widowmaker is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track First Set Last Widowmaker?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts