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.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

20 x 65%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

20 x 65%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

20 x 65%

Press

Main

5 x 65%

5 x 75%

5 x 85%

20 x 65%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

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%

20 x 70%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

20 x 70%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

20 x 70%

Press

Main

5 x 70%

5 x 80%

5 x 90%

20 x 70%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

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%

20 x 75%

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

20 x 75%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

20 x 75%

Press

Main

5 x 75%

5 x 85%

5 x 95%

20 x 75%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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