Full Body FSL Widowmaker

Strength

3 weeks / 4 days per week

This option is only recommended for those who have great recovery. 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.

Reviews

0 reviews

Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

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 2

Deadlift

Supplemental
1 x 20 reps

Press

Main
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Supplemental
1 x 20 reps

Bench Press

Main
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

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

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Main

5 x 70%

5 x 80%

5 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

Day 2

Deadlift

Supplemental
1 x 20 reps

Press

Main
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Supplemental
1 x 20 reps

Bench Press

Main
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 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

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Main

5 x 75%

5 x 85%

5 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

Supplemental
1 x 20 reps

Press

Main
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Supplemental
1 x 20 reps

Bench Press

Main
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Press

Main

5 x 75%

5 x 85%

5 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

More templates like Full Body FSL Widowmaker

  • Full Body 5’s PRO FSL PR Set

    Strength
    3 weeks / 4 days per week
  • Portal’s 5x5/3/1

    Strength
    3 weeks / 4 days per week
  • Advanced 5/3/1

    Strength
    3 weeks / 4 days per week
  • First Set Last Widowmaker

    Strength
    3 weeks / 4 days per week
KeyLifts
App Store Download
Play store download