Limited Time Widowmaker
Strength and Conditioning
3 weeks / 4 days per week
The Limited Time Widowmaker program is a program designed for those who are short on time but still want to make progress. Each workout features a 'Widowmaker' set - a single set of 20-rep squats at the end of the workout. The goal of this program is to build strength and endurance. Tips for running this program include being conservative with your initial training max, taking sufficient rest between sets, and pushing through the tough Widowmaker set.
Reviews
0 reviews
Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
20 x 65%
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
20 x 65%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
20 x 65%
Press
Main5 x 65%
5 x 75%
5 x 85%
20 x 65%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main5 x 70%
5 x 80%
5 x 90%
20 x 70%
Bench Press
Main5 x 70%
5 x 80%
5 x 90%
20 x 70%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
20 x 70%
Press
Main5 x 70%
5 x 80%
5 x 90%
20 x 70%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
5 x 85%
5 x 95%
20 x 75%
Bench Press
Main5 x 75%
5 x 85%
5 x 95%
20 x 75%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
20 x 75%
Press
Main5 x 75%
5 x 85%
5 x 95%
20 x 75%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
More templates like Limited Time Widowmaker
Snoring Walrus
Strength and Conditioning9 weeks / 5 days per weekBodyweight (mostly) Calisthenics Workout
Strength and Conditioning1 weeks / 4 days per week2x2x2
Strength and Conditioning3 weeks / 4 days per weekTactical Barbell Grey Man
Strength and Conditioning12 weeks / 3 days per week
KeyLifts
