Beyond First Set Last
Strength
3 weeks / 4 days per week
This is ideal for people who are very experienced - the Beyond programming is not for beginners or for anyone who doesn't have a lot of experience with their own training. Beyond programming is pretty simple: In 10% increments, you work up to your TM with sets of one to five reps. Once you reach your TM, you can choose to do some Joker sets, a PR set or just hit your TM for one to five reps.
Run Beyond First Set Last in the App
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Beyond First Set Last Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
60
Avg Sets/Week
252
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Beyond First Set Last
How long is the Beyond First Set Last program?
The Beyond First Set Last program is 3 weeks long, with 4 training days per week.
What is the goal of Beyond First Set Last?
The primary goal of Beyond First Set Last is to help you Strength.
Who is Beyond First Set Last designed for?
Beyond First Set Last is designed for all lifters looking to Strength.
How do I track Beyond First Set Last workouts?
You can track Beyond First Set Last workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.