Second Set Last
Strength
3 weeks / 4 days per week
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.
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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
Reviews
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Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
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
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Second Set Last
How long is the Second Set Last program?
The Second Set Last program is 3 weeks long, with 4 training days per week.
What is the goal of Second Set Last?
The primary goal of Second Set Last is to help you Strength.
Who is Second Set Last designed for?
Second Set Last is designed for all lifters looking to Strength.
How do I track Second Set Last workouts?
You can track Second Set Last workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.