Rhodes 5x5/3/1 FSL Widowmaker 3 Day
What this template is
A great way to increase the amount of volume of the heaviest sets. Great for intermediate lifters.
Rhodes 5x5/3/1 FSL Widowmaker 3 Day is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Rhodes 5x5/3/1 FSL Widowmaker 3 Day in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Rhodes 5x5/3/1 FSL Widowmaker 3 Day Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
18
Avg Sets/Week
135
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Rhodes 5x5/3/1 FSL Widowmaker 3 Day Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Bench Press
Supplemental1 × 20 reps at 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Deadlift
Supplemental1 × 20 reps at 65%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Squat
Supplemental1 × 20 reps at 65%
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
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Overhead Press
Supplemental1 × 20 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Bench Press
Supplemental1 × 20 reps at 70%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Deadlift
Supplemental1 × 20 reps at 70%
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
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Squat
Supplemental1 × 20 reps at 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 2
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Overhead Press
Supplemental1 × 20 reps at 75%
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 3
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Bench Press
Supplemental1 × 20 reps at 75%
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 Rhodes 5x5/3/1 FSL Widowmaker 3 Day
How long is the Rhodes 5x5/3/1 FSL Widowmaker 3 Day program?
Rhodes 5x5/3/1 FSL Widowmaker 3 Day is represented here as a 3-week template with 3 training days per week.
What is the main goal of Rhodes 5x5/3/1 FSL Widowmaker 3 Day?
Rhodes 5x5/3/1 FSL Widowmaker 3 Day is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Rhodes 5x5/3/1 FSL Widowmaker 3 Day designed for?
Rhodes 5x5/3/1 FSL Widowmaker 3 Day is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Rhodes 5x5/3/1 FSL Widowmaker 3 Day?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.