5’s PRO First Set Last 3 Day
What this template is
5’s PRO First Set Last 3 Day is the 3-day-per-week, 4-week Leader entry, with 12 scheduled sessions. Its opening session uses Squat: 5 @ 65%; 5 @ 75%; 5 @ 85%. Supplemental work: Lift name unavailable: 5 × 5 @ 65%.
5’s PRO First Set Last 3 Day is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How this version differs
These related FSL and 5s PRO schedules do not all use the same main-set rep targets. Compare fixed-rep work with sets marked for a rep record, and check the supplemental lift pairings.
The comparisons describe the schedules included in KeyLifts. Percentages refer to your training max; × means repeated sets and + marks a rep-record set. Warm-up sets are omitted here. “Lift name unavailable” means the record supplies a prescription without a resolvable exercise label; no lift pairing is inferred from it. Use the original program source for progression, conditioning, and execution guidance.
This version’s opening week
Day 1
Main: Squat: 5 @ 65%; 5 @ 75%; 5 @ 85%
Supplemental: Lift name unavailable: 5 × 5 @ 65%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps
Day 2
Main: Bench Press: 5 @ 65%; 5 @ 75%; 5 @ 85%
Supplemental: Lift name unavailable: 5 × 5 @ 65%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps
Day 3
Main: Deadlift: 5 @ 65%; 5 @ 75%; 5 @ 85%
Supplemental: Lift name unavailable: 5 × 5 @ 65%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps
How the opening session changes across weeks
- Week 1 · Day 1
Main: Squat: 5 @ 65%; 5 @ 75%; 5 @ 85%
Supplemental: Lift name unavailable: 5 × 5 @ 65%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps
- Week 2 · Day 1
Main: Press: 5 @ 65%; 5 @ 75%; 5 @ 85%
Supplemental: Lift name unavailable: 5 × 5 @ 65%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps
- Week 3 · Day 1
Main: Deadlift: 5 @ 70%; 5 @ 80%; 5 @ 90%
Supplemental: Lift name unavailable: 5 × 5 @ 70%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps
- Week 4 · Day 1
Main: Bench Press: 5 @ 75%; 5 @ 85%; 5 @ 95%
Supplemental: Lift name unavailable: 5 × 5 @ 75%
Assistance: Choose a Push exercise: 50-100 reps / Choose a Pull exercise: 50-100 reps / Choose a Legs exercise: 50-100 reps
These are the first sessions of each week. A rotating split can put a different lift first in the next week; see the full workout schedule below for every session.
Compare First Set Last variants
Start with the calendar and opening prescription, then open a variant to compare its full week and changes through the cycle.
| Variant | Calendar / phase | Opening main / supplemental work |
|---|---|---|
| 5’s PRO First Set Last | 4 days/week · 3 weeks · 12 sessions Leader | Squat: 5 @ 65%; 5 @ 75%; 5 @ 85% Lift name unavailable: 5 × 5 @ 65% |
| 5’s PRO First Set Last 3 Day (this page) | 3 days/week · 4 weeks · 12 sessions Leader | Squat: 5 @ 65%; 5 @ 75%; 5 @ 85% Lift name unavailable: 5 × 5 @ 65% |
| 5’s Pro Forever | 4 days/week · 3 weeks · 12 sessions Leader | Deadlift: 5 @ 65%; 5 @ 75%; 5 @ 85% Lift name unavailable: 5 × 5 @ 65% |
| 5’s Pro Forever, Anchor | 4 days/week · 3 weeks · 12 sessions Anchor | Squat: 5 @ 65%; 5 @ 75%; 5 @ 85% Lift name unavailable: 5 × 5 @ 65% |
| First Set Last | 4 days/week · 3 weeks · 12 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 5 × 5 @ 65% |
| First Set Last 3 Day | 3 days/week · 4 weeks · 12 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 5 × 5 @ 65% |
| Full Body, Four Days | 4 days/week · 3 weeks · 12 sessions Leader | Bench Press: 5 @ 65%; 5 @ 75%; 5 @ 85% Squat: 5 × 5 @ 75% |
| Full Body, Four Days Anchor | 4 days/week · 3 weeks · 12 sessions Anchor | Bench Press: 5 @ 65%; 5 @ 75%; 5+ @ 85% Squat: 5 × 5 @ 65% |
Comparison reviewed October 17, 2026. Similar opening sets can still lead into different later sessions. Where prescriptions match, we do not infer a training difference from the name alone.
Run 5’s PRO First Set Last 3 Day in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
5’s PRO First Set Last 3 Day Volume Overview
Sets per Week (Main vs Accessory)
4
Weeks
24
Avg Sets/Week
120
Avg Reps/Week
3
Days/Week
Average Intensity by Week
5’s PRO First Set Last 3 Day Weekly Schedule
Week 1
Day 1
Squat
Main5 @ 65%; 5 @ 75%; 5 @ 85%
Unspecified exercise
Supplemental5 × 5 @ 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Bench Press
Main5 @ 65%; 5 @ 75%; 5 @ 85%
Unspecified exercise
Supplemental5 × 5 @ 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Deadlift
Main5 @ 65%; 5 @ 75%; 5 @ 85%
Unspecified exercise
Supplemental5 × 5 @ 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 2
Day 1
Press
Main5 @ 65%; 5 @ 75%; 5 @ 85%
Unspecified exercise
Supplemental5 × 5 @ 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Squat
Main5 @ 70%; 5 @ 80%; 5 @ 90%
Unspecified exercise
Supplemental5 × 5 @ 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Bench Press
Main5 @ 70%; 5 @ 80%; 5 @ 90%
Unspecified exercise
Supplemental5 × 5 @ 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 3
Day 1
Deadlift
Main5 @ 70%; 5 @ 80%; 5 @ 90%
Unspecified exercise
Supplemental5 × 5 @ 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Press
Main5 @ 70%; 5 @ 80%; 5 @ 90%
Unspecified exercise
Supplemental5 × 5 @ 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Squat
Main5 @ 75%; 5 @ 85%; 5 @ 95%
Unspecified exercise
Supplemental5 × 5 @ 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 4
Day 1
Bench Press
Main5 @ 75%; 5 @ 85%; 5 @ 95%
Unspecified exercise
Supplemental5 × 5 @ 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Deadlift
Main5 @ 75%; 5 @ 85%; 5 @ 95%
Unspecified exercise
Supplemental5 × 5 @ 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Press
Main5 @ 75%; 5 @ 85%; 5 @ 95%
Unspecified exercise
Supplemental5 × 5 @ 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
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Questions about 5’s PRO First Set Last 3 Day
How long is the 5’s PRO First Set Last 3 Day program?
5’s PRO First Set Last 3 Day is represented here as a 4-week template with 3 training days per week.
What is the main goal of 5’s PRO First Set Last 3 Day?
5’s PRO First Set Last 3 Day is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 5’s PRO First Set Last 3 Day designed for?
5’s PRO First Set Last 3 Day is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 5’s PRO First Set Last 3 Day?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.