5x5/3/1 FSL Widowmaker 3 Day

Build Muscle3 weeks · 3 days per week

beginnerintermediateLeader

What this template is

A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters. Only done as a Leader template.

5x5/3/1 FSL Widowmaker 3 Day is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run 5x5/3/1 FSL Widowmaker 3 Day in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

5x5/3/1 FSL Widowmaker 3 Day Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

165

Avg Reps/Week

Days/Week

Average Intensity by Week

5x5/3/1 FSL Widowmaker 3 Day Weekly Schedule

Week 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

1 × 20 reps at 65%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

1 × 20 reps at 65%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

1 × 20 reps at 65%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 2

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

1 × 20 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

1 × 20 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

1 × 20 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 3

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

1 × 20 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

1 × 20 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

1 × 20 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

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Questions about 5x5/3/1 FSL Widowmaker 3 Day

How long is the 5x5/3/1 FSL Widowmaker 3 Day program?

5x5/3/1 FSL Widowmaker 3 Day is represented here as a 3-week template with 3 training days per week.

What is the main goal of 5x5/3/1 FSL Widowmaker 3 Day?

5x5/3/1 FSL Widowmaker 3 Day is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is 5x5/3/1 FSL Widowmaker 3 Day designed for?

5x5/3/1 FSL Widowmaker 3 Day is listed for beginner, intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track 5x5/3/1 FSL Widowmaker 3 Day?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts

5x5/3/1 FSL Widowmaker 3 Day

What this template is

Run 5x5/3/1 FSL Widowmaker 3 Day in KeyLifts

5x5/3/1 FSL Widowmaker 3 Day Volume Overview

5x5/3/1 FSL Widowmaker 3 Day Weekly Schedule

Week 1

Day 1

Squat

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Overhead Press

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Deadlift

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Squat

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Overhead Press

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Bench Press

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Deadlift

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Squat

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

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Questions about 5x5/3/1 FSL Widowmaker 3 Day

How long is the 5x5/3/1 FSL Widowmaker 3 Day program?

What is the main goal of 5x5/3/1 FSL Widowmaker 3 Day?

Who is 5x5/3/1 FSL Widowmaker 3 Day designed for?

How can I track 5x5/3/1 FSL Widowmaker 3 Day?