3/5/1 First Set Last 3 Day

3/5/1 has two harder weeks with an easier week in-between. Week two is all about speed and making sure every rep is a quality rep. This template can be used as an Anchor or a Leader template. Great for increasing volume without crushing you. First Set Last (FSL) is easy to program and the numbers stay in line with your progress and your programming. It is using the first work set of the 5/3/1 program for 5 sets of 5 reps. Of all the supplemental templates, 5x5 FSL is the one that is the most sustainable over the longest period of time. If you are going to do Joker sets, only do them on week 1 or 3.