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5/3/1 First Set Last

Jim Wendler’s go-to 5/3/1 supplemental strength template pairing the 4-week 5/3/1 AMRAP wave with 5×5 explosive backoff sets at your First Set percentage plus push, pull, and core assistance.

Pick your 4 training days Mon · Tue · Thu · Fri
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Schedule
4 days/wk
Length
4 weeks
Main lifts
12

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the 5/3/1 First Set Last (FSL 5×5) spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week)Overhead Press1565%85 lbs2×105/3/1 Work Set
Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week)Overhead Press1575%100 lbs1×25 + 1×2.55/3/1 Work Set
Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week)Overhead Press15+85%110 lbs1×25 + 1×5 + 1×2.55/3/1 PR Set (5+ @ 85%)
Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week)Overhead Press5565%85 lbs2×10First Set Last (FSL): 5×5 @ 65%
Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week)Chin-Up48———Pulling assistance @ RPE 8
Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week)Dip410———Push assistance @ RPE 8
Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week)Deadlift1565%210 lbs1×45 + 1×25 + 1×10 + 1×2.55/3/1 Work Set
Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week)Deadlift1575%245 lbs2×45 + 1×105/3/1 Work Set
Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week)Deadlift15+85%275 lbs2×45 + 1×255/3/1 PR Set (5+ @ 85%)
Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week)Deadlift5565%210 lbs1×45 + 1×25 + 1×10 + 1×2.5First Set Last (FSL): 5×5 @ 65%
Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week)Hanging Leg Raise412———Core assistance @ RPE 8
Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week)Dumbbell Row410———Upper-back volume @ RPE 8
Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week)Bench Press1565%130 lbs1×25 + 1×10 + 1×5 + 1×2.55/3/1 Work Set
Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week)Bench Press1575%150 lbs1×45 + 1×5 + 1×2.55/3/1 Work Set
Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week)Bench Press15+85%170 lbs1×45 + 1×10 + 1×5 + 1×2.55/3/1 PR Set (5+ @ 85%)
Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week)Bench Press5565%130 lbs1×25 + 1×10 + 1×5 + 1×2.5First Set Last (FSL): 5×5 @ 65%
Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week)Barbell Row410———Horizontal row balance @ RPE 8
Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week)Tricep Pushdown312———Tricep lockout assistance @ RPE 8
Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week)Squat1565%175 lbs1×45 + 2×105/3/1 Work Set
Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week)Squat1575%205 lbs1×45 + 1×25 + 1×105/3/1 Work Set
Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week)Squat15+85%230 lbs2×45 + 1×2.55/3/1 PR Set (5+ @ 85%)
Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week)Squat5565%175 lbs1×45 + 2×10First Set Last (FSL): 5×5 @ 65%
Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week)Romanian Deadlift310———Posterior chain assistance @ RPE 8
Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week)Ab Wheel Rollout412———Trunk bracing @ RPE 8
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General strength plan

4-day 5/3/1 wave + 5×5 First Set Last supplemental strength

Intermediate lifters who love Jim Wendler’s 5/3/1 progression and want crisp, explosive 5×5 supplemental sets rather than high-fatigue 5×10 Boring But Big sets.

Before choosing this plan

Use a conservative 90% Training Max so every 5×5 First Set Last backoff set moves with fast bar speed.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Dumbbells
  • Chin-up and dip station
  • Cable station

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Pairs the 4-week 5/3/1 AMRAP wave (5+, 3+, 1+, Deload) with 5×5 supplemental sets at each day’s First Set percentage (65%, 70%, 75%).

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · Overhead Press 5/3/1 + FSL 5×5 (5s Week)

Overhead Press main

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:30

    5/3/1 Work Set

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

    5/3/1 Work Set

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 2:30

    5/3/1 PR Set (5+ @ 85%)

  • 5 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

    First Set Last (FSL): 5×5 @ 65%

Chin-Up accessory

  • 4 × 8working

    Rest 1:30

    Pulling assistance @ RPE 8

Dip accessory

  • 4 × 10working

    Rest 1:30

    Push assistance @ RPE 8

Day 2 · Deadlift 5/3/1 + FSL 5×5 (5s Week)

Deadlift main

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    5/3/1 PR Set (5+ @ 85%)

  • 5 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

    First Set Last (FSL): 5×5 @ 65%

Hanging Leg Raise accessory

  • 4 × 12working

    Rest 1:00

    Core assistance @ RPE 8

Dumbbell Row accessory

  • 4 × 10working

    Rest 1:30

    Upper-back volume @ RPE 8

Day 3 · Bench Press 5/3/1 + FSL 5×5 (5s Week)

Bench Press main

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    5/3/1 PR Set (5+ @ 85%)

  • 5 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

    First Set Last (FSL): 5×5 @ 65%

Barbell Row accessory

  • 4 × 10working

    Rest 1:30

    Horizontal row balance @ RPE 8

Tricep Pushdown accessory

  • 3 × 12working

    Rest 1:00

    Tricep lockout assistance @ RPE 8

Day 4 · Squat 5/3/1 + FSL 5×5 (5s Week)

Squat main

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    5/3/1 PR Set (5+ @ 85%)

  • 5 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

    First Set Last (FSL): 5×5 @ 65%

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain assistance @ RPE 8

Ab Wheel Rollout accessory

  • 4 × 12working

    Rest 1:00

    Trunk bracing @ RPE 8

Week 2

4 sessions

Day 1 · Overhead Press 5/3/1 + FSL 5×5 (3s Week)

Overhead Press main

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

    5/3/1 Work Set

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

    5/3/1 Work Set

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 2:30

    5/3/1 PR Set (3+ @ 90%)

  • 5 × 5 @ 70% (start light, add 5 lb/session)working

    Rest 1:30

    First Set Last (FSL): 5×5 @ 70%

Chin-Up accessory

  • 4 × 8working

    Rest 1:30

    Pulling assistance @ RPE 8

Dip accessory

  • 4 × 10working

    Rest 1:30

    Push assistance @ RPE 8

Day 2 · Deadlift 5/3/1 + FSL 5×5 (3s Week)

Deadlift main

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    5/3/1 PR Set (3+ @ 90%)

  • 5 × 5 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

    First Set Last (FSL): 5×5 @ 70%

Hanging Leg Raise accessory

  • 4 × 12working

    Rest 1:00

    Core assistance @ RPE 8

Dumbbell Row accessory

  • 4 × 10working

    Rest 1:30

    Upper-back volume @ RPE 8

Day 3 · Bench Press 5/3/1 + FSL 5×5 (3s Week)

Bench Press main

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    5/3/1 PR Set (3+ @ 90%)

  • 5 × 5 @ 70% (start light, add 5 lb/session)working

    Rest 1:30

    First Set Last (FSL): 5×5 @ 70%

Barbell Row accessory

  • 4 × 10working

    Rest 1:30

    Horizontal row balance @ RPE 8

Tricep Pushdown accessory

  • 3 × 12working

    Rest 1:00

    Tricep lockout assistance @ RPE 8

Day 4 · Squat 5/3/1 + FSL 5×5 (3s Week)

Squat main

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    5/3/1 PR Set (3+ @ 90%)

  • 5 × 5 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

    First Set Last (FSL): 5×5 @ 70%

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain assistance @ RPE 8

Ab Wheel Rollout accessory

  • 4 × 12working

    Rest 1:00

    Trunk bracing @ RPE 8

Week 3

4 sessions

Day 1 · Overhead Press 5/3/1 + FSL 5×5 (5/3/1 Week)

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

    5/3/1 Work Set

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 2:30

    5/3/1 Work Set

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 2:30

    5/3/1 PR Set (1+ @ 95%)

  • 5 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 1:30

    First Set Last (FSL): 5×5 @ 75%

Chin-Up accessory

  • 4 × 8working

    Rest 1:30

    Pulling assistance @ RPE 8

Dip accessory

  • 4 × 10working

    Rest 1:30

    Push assistance @ RPE 8

Day 2 · Deadlift 5/3/1 + FSL 5×5 (5/3/1 Week)

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 3:00

    5/3/1 PR Set (1+ @ 95%)

  • 5 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

    First Set Last (FSL): 5×5 @ 75%

Hanging Leg Raise accessory

  • 4 × 12working

    Rest 1:00

    Core assistance @ RPE 8

Dumbbell Row accessory

  • 4 × 10working

    Rest 1:30

    Upper-back volume @ RPE 8

Day 3 · Bench Press 5/3/1 + FSL 5×5 (5/3/1 Week)

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 3:00

    5/3/1 PR Set (1+ @ 95%)

  • 5 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 1:30

    First Set Last (FSL): 5×5 @ 75%

Barbell Row accessory

  • 4 × 10working

    Rest 1:30

    Horizontal row balance @ RPE 8

Tricep Pushdown accessory

  • 3 × 12working

    Rest 1:00

    Tricep lockout assistance @ RPE 8

Day 4 · Squat 5/3/1 + FSL 5×5 (5/3/1 Week)

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 3:00

    5/3/1 PR Set (1+ @ 95%)

  • 5 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

    First Set Last (FSL): 5×5 @ 75%

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain assistance @ RPE 8

Ab Wheel Rollout accessory

  • 4 × 12working

    Rest 1:00

    Trunk bracing @ RPE 8

Week 4

4 sessions

Day 1 · Overhead Press 5/3/1 + FSL 5×5 (Deload Week)

Overhead Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 2:30

    5/3/1 Work Set

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 2:30

    5/3/1 Work Set

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 2:30

    5/3/1 Work Set

  • 3 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

    First Set Last (FSL): 5×5 @ 50%

Chin-Up accessory

  • 4 × 8working

    Rest 1:30

    Pulling assistance @ RPE 8

Dip accessory

  • 4 × 10working

    Rest 1:30

    Push assistance @ RPE 8

Day 2 · Deadlift 5/3/1 + FSL 5×5 (Deload Week)

Deadlift main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 3 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 2:00

    First Set Last (FSL): 5×5 @ 50%

Hanging Leg Raise accessory

  • 4 × 12working

    Rest 1:00

    Core assistance @ RPE 8

Dumbbell Row accessory

  • 4 × 10working

    Rest 1:30

    Upper-back volume @ RPE 8

Day 3 · Bench Press 5/3/1 + FSL 5×5 (Deload Week)

Bench Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 3 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

    First Set Last (FSL): 5×5 @ 50%

Barbell Row accessory

  • 4 × 10working

    Rest 1:30

    Horizontal row balance @ RPE 8

Tricep Pushdown accessory

  • 3 × 12working

    Rest 1:00

    Tricep lockout assistance @ RPE 8

Day 4 · Squat 5/3/1 + FSL 5×5 (Deload Week)

Squat main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 3:00

    5/3/1 Work Set

  • 3 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 2:00

    First Set Last (FSL): 5×5 @ 50%

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain assistance @ RPE 8

Ab Wheel Rollout accessory

  • 4 × 12working

    Rest 1:00

    Trunk bracing @ RPE 8