KeyLifts

Full Body 5’s PRO FSL

Strength3 weeks · 4 days per week
beginnerintermediateadvancedLeader

What this template is

This is a sub-maximal template. Heavier days are done at the beginning of the week and higher volume at the end of the week. 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.

Full Body 5’s PRO FSL is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Full Body 5’s PRO FSL in KeyLifts

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

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Full Body 5’s PRO FSL Volume Overview

Sets per Week (Main vs Accessory)

08162432Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

32

Avg Sets/Week

160

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W169%W274%W379%

Full Body 5’s PRO FSL Weekly Schedule

Week 1

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Supplemental

5 × 5 reps at 65%

Day 2

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Supplemental

5 × 5 reps at 65%

Day 3

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

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Day 4

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

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Week 2

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Supplemental

5 × 5 reps at 70%

Day 2

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Supplemental

5 × 5 reps at 70%

Day 3

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

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Day 4

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

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Week 3

Day 1

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Supplemental

5 × 5 reps at 75%

Day 2

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Supplemental

5 × 5 reps at 75%

Day 3

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

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Day 4

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

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

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Questions about Full Body 5’s PRO FSL

How long is the Full Body 5’s PRO FSL program?

Full Body 5’s PRO FSL is represented here as a 3-week template with 4 training days per week.

What is the main goal of Full Body 5’s PRO FSL?

Full Body 5’s PRO FSL is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Full Body 5’s PRO FSL designed for?

Full Body 5’s PRO FSL is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Full Body 5’s PRO FSL?

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

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