Second Set Last
What this template is
This template is a great starting point for building a custom program. The main lifts follow the 5/3/1 protocol. The supplemental lifts follow the Second Set Last (SSL) protocol, which is 5 sets of 5 reps @ the same percentage of the second set of the main lift for that day.
Second Set Last is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Second Set Last in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Second Set Last Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
32
Avg Sets/Week
144
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Second Set Last Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Squat
Supplemental5 × 5 reps at 80%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Supplemental5 × 5 reps at 80%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Deadlift
Supplemental5 × 5 reps at 80%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Overhead Press
Supplemental5 × 5 reps at 80%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Squat
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Deadlift
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Supplemental5 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about Second Set Last
How long is the Second Set Last program?
Second Set Last is represented here as a 3-week template with 4 training days per week.
What is the main goal of Second Set Last?
Second Set Last is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Second Set Last designed for?
Second Set Last is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Second Set Last?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.