Program Description
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.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 13, 2025 09:32
- Last EditedJul 05, 2025 05:35
Summary
Unlock your strength potential with the 5/3/1 First Set Last program! Over four weeks, this four-day regimen focuses on the core lifts: Squat, Deadlift, Bench Press, and Overhead Press, utilizing a proven method that emphasizes heavy lifting with a twist—your last set is an AMRAP (as many reps as possible). Designed for dedicated lifters, this program will enhance your power and muscle growth while keeping your workouts engaging and challenging. Get ready to push your limits and achieve new personal bests!
