5/3/1 First Set Last (Template) (1)

5/3/1 FSL (First Set Last) created by Jim Wendler.  This is not my own program.  This is just an adaptation for this app until Jim Wendler releases an official one.

*IMPORTANT*

Percentages are based on a training max.  This is 90% of your one rep max!  Be realistic!

This is only a template leaving all variation and accessory work up to you.

Schedule is designed to be D1, D2, Rest, D3, Rest, D4, Rest. Days can be moved around based on preference.

This program is designed to be repeated several times.

Any other questions can be answered by reading 5/3/1 by Jim Wendler.

*WEIGHT INCREASES*

After successful completion of a training block, add 10 pounds on your training max for your squat and deadlift.  Add 5 pounds onto your training max for your overhead press and bench press.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Pull-Up (Weighted)

Bent Over Row (Barbell, Paused)

Lateral Raise (Machine)

Preacher Curl (EZ Bar)

Skull Crusher (Machine)

Face Pull

Bench Press

Squat (Barbell)

Romanian Deadlift (Barbell)

Shrug (Barbell)

Glute Bridge (Barbell)

Standing Calf Raise

Hanging Leg Raise

Squat

Overhead Press (Barbell)

Lat Pulldown

Dip (Weighted)

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Overhead Press

Deadlift (Barbell)

Rack Pull (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Single Arm Iso Row

Deadlift

Squat (Deload)

Overhead Press (Deload)

Deadlift (Deload)

Bench Press (Deload)

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