KeyLifts

First Set Last Widowmaker 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. 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 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 Widowmaker 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 Widowmaker 3 Day Volume Overview

Sets per Week (Main vs Accessory)

036912Week 1Week 2Week 3Week 4
Main/Supplemental
Accessories

4

Weeks

12

Avg Sets/Week

93

Avg Reps/Week

3

Days/Week

Average Intensity by Week

W173%W276%W379%W483%

First Set Last Widowmaker 3 Day 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

Week 2

Day 1

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

Day 2

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 3

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

Week 3

Day 1

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 2

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

Day 3

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

Week 4

Day 1

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 2

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 3

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 3 Day

How long is the First Set Last Widowmaker 3 Day program?

First Set Last Widowmaker 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 Widowmaker 3 Day?

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

Who is First Set Last Widowmaker 3 Day designed for?

First Set Last Widowmaker 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 Widowmaker 3 Day?

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

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