Full Body FSL Widowmaker
Strength
3 weeks / 4 days per week
This option is only recommended for those who have great recovery. 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.
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Full Body FSL Widowmaker Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
3
Weeks
26
Avg Sets/Week
190
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
SupplementalExercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
SupplementalExercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
SupplementalExercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
SupplementalExercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
SupplementalExercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
SupplementalExercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Full Body FSL Widowmaker
How long is the Full Body FSL Widowmaker program?
The Full Body FSL Widowmaker program is 3 weeks long, with 4 training days per week.
What is the goal of Full Body FSL Widowmaker?
The primary goal of Full Body FSL Widowmaker is to help you Strength.
Who is Full Body FSL Widowmaker designed for?
Full Body FSL Widowmaker is designed for all lifters looking to Strength.
How do I track Full Body FSL Widowmaker workouts?
You can track Full Body FSL Widowmaker workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.
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