Limited Time Widowmaker
What this template is
The Limited Time Widowmaker program is a program designed for those who are short on time but still want to make progress. Each workout features a 'Widowmaker' set - a single set of 20-rep squats at the end of the workout. The goal of this program is to build strength and endurance. Tips for running this program include being conservative with your initial training max, taking sufficient rest between sets, and pushing through the tough Widowmaker set.
Limited Time Widowmaker is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Limited Time Widowmaker in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Limited Time Widowmaker Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
20
Avg Sets/Week
200
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Limited Time Widowmaker Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
20 reps at 65%
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
20 reps at 65%
Row
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
20 reps at 65%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
20 reps at 65%
Row
Assistance10 reps
20 reps
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 2
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
20 reps at 70%
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
20 reps at 70%
Row
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
20 reps at 70%
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
20 reps at 70%
Row
Assistance10 reps
20 reps
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 3
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
20 reps at 75%
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
20 reps at 75%
Row
Assistance10 reps
20 reps
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
20 reps at 75%
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
20 reps at 75%
Row
Assistance10 reps
20 reps
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
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Questions about Limited Time Widowmaker
How long is the Limited Time Widowmaker program?
Limited Time Widowmaker is represented here as a 3-week template with 4 training days per week.
What is the main goal of Limited Time Widowmaker?
Limited Time Widowmaker is categorized for Strength and Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Limited Time Widowmaker designed for?
Limited Time Widowmaker is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Limited Time Widowmaker?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.