Second Set Last

Strength

3 weeks / 4 days per week

This template is a great starting point for building a custom program. The main lifts follow the 5/3/1 protocol. The supplemental lifts follow the Second Set Last (SSL) protocol, which is 5 sets of 5 reps @ the same percentage of the second set of the main lift for that day.

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Week 1

Day 1

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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