First Set Last Widowmaker 3 Day
Strength
3 weeks / 3 days per week
beginnerintermediateadvanced
From the book
5/3/1 Forever
by Jim Wendler
The recommended Training Max when running First Set Last Widowmaker 3 Day is 85-90%.
Can be used as an Anchor or a Leader template. Great for increasing volume without crushing you. First Set Last (FSL) is easy to program and the numbers stay in line with your progress and your programming. A Widowmaker set is usually done for 15-20 with 20 reps being the goal. FSL is also an ideal way for athletes to train as it's easy to recovery from, the volume is easy to regulate, speed/power is maintained and now you can actually do all the other things an athlete must do: run, jump, agilities, skill work and in most cases, school work.
Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main5 x 65%
5 x 75%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Squat
Main3 x 70%
3 x 80%
3 x 90%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main3 x 70%
3 x 80%
3 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
Main5 x 75%
3 x 85%
1 x 95%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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