KeyLifts

First Set Last 3 Day

Strength4 weeks · 3 days per week
beginnerintermediateadvancedLeader

What this template is

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. FSL is also an ideal way for athletes to train as it's easy to recovery from, the volume is easy to regulate, speed/power is maintained and now you can actually do all the other things an athlete must do: run, jump, agilities, skill work and in most cases, school work.

First Set Last 3 Day is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run First Set Last 3 Day in KeyLifts

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

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First Set Last 3 Day Volume Overview

Sets per Week (Main vs Accessory)

06121824Week 1Week 2Week 3Week 4
Main/Supplemental
Accessories

4

Weeks

24

Avg Sets/Week

108

Avg Reps/Week

3

Days/Week

Average Intensity by Week

W169%W272%W375%W479%

First Set Last 3 Day Weekly Schedule

Week 1

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 5 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

Day 2

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 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

Day 3

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

5 × 5 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

Day 1

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 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

Day 2

Squat

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Squat

Supplemental

5 × 5 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

Day 3

Bench Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Bench Press

Supplemental

5 × 5 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

Day 1

Deadlift

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Deadlift

Supplemental

5 × 5 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

Day 2

Overhead Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Overhead Press

Supplemental

5 × 5 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

Day 3

Squat

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Squat

Supplemental

5 × 5 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

Week 4

Day 1

Bench Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Bench Press

Supplemental

5 × 5 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

Day 2

Deadlift

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Deadlift

Supplemental

5 × 5 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

Day 3

Overhead Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Overhead Press

Supplemental

5 × 5 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 First Set Last 3 Day

How long is the First Set Last 3 Day program?

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 First Set Last 3 Day?

First Set Last 3 Day is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is First Set Last 3 Day designed for?

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 First Set Last 3 Day?

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

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