KeyLifts

First Set Last Widowmaker

Strength3 weeks · 4 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. A Widowmaker set is usually done for 15-20 with 20 reps being the goal. 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 Widowmaker is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run First Set Last Widowmaker in KeyLifts

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

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First Set Last Widowmaker Volume Overview

Sets per Week (Main vs Accessory)

0481216Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

16

Avg Sets/Week

124

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W173%W278%W383%

First Set Last Widowmaker Weekly Schedule

Week 1

Day 1

Squat

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

Day 2

Bench Press

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

Day 3

Deadlift

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

Day 4

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead 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

Week 2

Day 1

Squat

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Squat

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

Day 2

Bench Press

Main

3 reps at 70%

3 reps at 80%

3 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

Day 3

Deadlift

Main

3 reps at 70%

3 reps at 80%

3 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

Day 4

Overhead Press

Main

3 reps at 70%

3 reps at 80%

3 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

Week 3

Day 1

Squat

Main

5 reps at 75%

3 reps at 85%

1 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

Day 2

Bench Press

Main

5 reps at 75%

3 reps at 85%

1 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

Day 3

Deadlift

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Deadlift

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

Day 4

Overhead Press

Main

5 reps at 75%

3 reps at 85%

1 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

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Questions about First Set Last Widowmaker

How long is the First Set Last Widowmaker program?

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

What is the main goal of First Set Last Widowmaker?

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

Who is First Set Last Widowmaker designed for?

First Set Last Widowmaker 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 Widowmaker?

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

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