3/5/1 First Set Last 3 Day
Strength
4 weeks / 3 days per week
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.
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3/5/1 First Set Last 3 Day Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
4
Weeks
24
Avg Sets/Week
108
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 4
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about 3/5/1 First Set Last 3 Day
How long is the 3/5/1 First Set Last 3 Day program?
The 3/5/1 First Set Last 3 Day program is 4 weeks long, with 3 training days per week.
What is the goal of 3/5/1 First Set Last 3 Day?
The primary goal of 3/5/1 First Set Last 3 Day is to help you Strength.
Who is 3/5/1 First Set Last 3 Day designed for?
3/5/1 First Set Last 3 Day is designed for all lifters looking to Strength.
How do I track 3/5/1 First Set Last 3 Day workouts?
You can track 3/5/1 First Set Last 3 Day workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.
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