Limited Time Widowmaker
Strength and Conditioning
3 weeks / 4 days per week
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.
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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
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
20 x 65%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
20 x 65%
Exercise
Assistance10 reps
20 reps
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
20 x 65%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
20 x 65%
Exercise
Assistance10 reps
20 reps
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
20 x 70%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
20 x 70%
Exercise
Assistance10 reps
20 reps
Day 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
20 x 70%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
20 x 70%
Exercise
Assistance10 reps
20 reps
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
20 x 75%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
20 x 75%
Exercise
Assistance10 reps
20 reps
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
20 x 75%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
20 x 75%
Exercise
Assistance10 reps
20 reps
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Limited Time Widowmaker
How long is the Limited Time Widowmaker program?
The Limited Time Widowmaker program is 3 weeks long, with 4 training days per week.
What is the goal of Limited Time Widowmaker?
The primary goal of Limited Time Widowmaker is to help you Strength and Conditioning.
Who is Limited Time Widowmaker designed for?
Limited Time Widowmaker is designed for all lifters looking to Strength and Conditioning.
How do I track Limited Time Widowmaker workouts?
You can track Limited Time Widowmaker workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.