First Set Last Widowmaker 3 Day

Strength

4 weeks / 3 days per week

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.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 4

Day 1

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Press

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental
1 x 20 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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