Beyond First Set Last

Strength3 weeks · 4 days per week

advancedOther

What this template is

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.

Beyond First Set Last is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Beyond First Set Last in KeyLifts

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

Beyond First Set Last Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

252

Avg Reps/Week

Days/Week

Average Intensity by Week

Beyond First Set Last Weekly Schedule

Week 1

Squat

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Squat

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Overhead Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Overhead Press

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 2

Squat

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Squat

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Overhead Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Overhead Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 3

Squat

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Squat

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Overhead Press

Main

5 reps at 10%

5 reps at 20%

5 reps at 30%

5 reps at 40%

5 reps at 50%

5 reps at 60%

3 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%

Overhead Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

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Questions about Beyond First Set Last

How long is the Beyond First Set Last program?

Beyond First Set Last is represented here as a 3-week template with 4 training days per week.

What is the main goal of Beyond First Set Last?

Beyond First Set Last is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Beyond First Set Last designed for?

Beyond First Set Last is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Beyond First Set Last?

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

KeyLifts

Beyond First Set Last

What this template is

Run Beyond First Set Last in KeyLifts

Beyond First Set Last Volume Overview

Beyond First Set Last Weekly Schedule

Week 1

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise