The program
5/3/1 First Set Last (FSL 5×5): Free Spreadsheet, Percentages & Tracker
Free 5/3/1 First Set Last (FSL 5×5) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 4 days/week
- Length
- 4 weeks
- Main lifts
- 12
What you’ll train
The main movements in this program.
- Overhead Press
- Chin-Up
- Dip
- Deadlift
- Hanging Leg Raise
- Dumbbell Row
- Bench Press
- Barbell Row
- Tricep Pushdown
- Squat
- Romanian Deadlift
- Ab Wheel Rollout
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. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the 5/3/1 First Set Last (FSL 5×5) spreadsheet
Calculate your 5/3/1 First Set Last (FSL 5×5) weights
Free 5/3/1 First Set Last (FSL 5×5) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week) | Overhead Press | 1 | 5 | 65% | 95 lbs | 1×25 | 5/3/1 Work Set |
| Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week) | Overhead Press | 1 | 5 | 75% | 110 lbs | 1×25 + 1×5 + 1×2.5 | 5/3/1 Work Set |
| Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week) | Overhead Press | 1 | 5+ | 85% | 125 lbs | 1×25 + 1×10 + 1×5 | 5/3/1 PR Set (5+ @ 85%) |
| Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week) | Overhead Press | 5 | 5 | 65% | 95 lbs | 1×25 | First Set Last (FSL): 5×5 @ 65% |
| Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week) | Chin-Up | 4 | 8 | — | — | — | Pulling assistance @ RPE 8 |
| Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week) | Dip | 4 | 10 | — | — | — | Push assistance @ RPE 8 |
| Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week) | Deadlift | 1 | 5 | 65% | 235 lbs | 2×45 + 1×5 | 5/3/1 Work Set |
| Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week) | Deadlift | 1 | 5 | 75% | 270 lbs | 2×45 + 2×10 + 1×2.5 | 5/3/1 Work Set |
| Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week) | Deadlift | 1 | 5+ | 85% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | 5/3/1 PR Set (5+ @ 85%) |
| Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week) | Deadlift | 5 | 5 | 65% | 235 lbs | 2×45 + 1×5 | First Set Last (FSL): 5×5 @ 65% |
| Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week) | Hanging Leg Raise | 4 | 12 | — | — | — | Core assistance @ RPE 8 |
| Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week) | Dumbbell Row | 4 | 10 | — | — | — | Upper-back volume @ RPE 8 |
| Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week) | Bench Press | 1 | 5 | 65% | 145 lbs | 1×45 + 1×5 | 5/3/1 Work Set |
| Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week) | Bench Press | 1 | 5 | 75% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | 5/3/1 Work Set |
| Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week) | Bench Press | 1 | 5+ | 85% | 190 lbs | 1×45 + 1×25 + 1×2.5 | 5/3/1 PR Set (5+ @ 85%) |
| Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week) | Bench Press | 5 | 5 | 65% | 145 lbs | 1×45 + 1×5 | First Set Last (FSL): 5×5 @ 65% |
| Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week) | Barbell Row | 4 | 10 | — | — | — | Horizontal row balance @ RPE 8 |
| Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week) | Tricep Pushdown | 3 | 12 | — | — | — | Tricep lockout assistance @ RPE 8 |
| Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week) | Squat | 1 | 5 | 65% | 195 lbs | 1×45 + 1×25 + 1×5 | 5/3/1 Work Set |
| Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week) | Squat | 1 | 5 | 75% | 225 lbs | 2×45 | 5/3/1 Work Set |
| Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week) | Squat | 1 | 5+ | 85% | 255 lbs | 2×45 + 1×10 + 1×5 | 5/3/1 PR Set (5+ @ 85%) |
| Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week) | Squat | 5 | 5 | 65% | 195 lbs | 1×45 + 1×25 + 1×5 | First Set Last (FSL): 5×5 @ 65% |
| Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week) | Romanian Deadlift | 3 | 10 | — | — | — | Posterior chain assistance @ RPE 8 |
| Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week) | Ab Wheel Rollout | 4 | 12 | — | — | — | 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
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 use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
4
sessions
Week 1
4 sessions
Day 1 · Overhead Press 5/3/1 + FSL 5×5 (5s Week)
Overhead Press main
1 × 5 @ 65%working
Rest 2:30
5/3/1 Work Set
1 × 5 @ 75%working
Rest 2:30
5/3/1 Work Set
1 × 5+ AMRAP @ 85%amrap
Rest 2:30
5/3/1 PR Set (5+ @ 85%)
5 × 5 @ 65%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%working
Rest 3:00
5/3/1 Work Set
1 × 5 @ 75%working
Rest 3:00
5/3/1 Work Set
1 × 5+ AMRAP @ 85%amrap
Rest 3:00
5/3/1 PR Set (5+ @ 85%)
5 × 5 @ 65%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%working
Rest 3:00
5/3/1 Work Set
1 × 5 @ 75%working
Rest 3:00
5/3/1 Work Set
1 × 5+ AMRAP @ 85%amrap
Rest 3:00
5/3/1 PR Set (5+ @ 85%)
5 × 5 @ 65%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%working
Rest 3:00
5/3/1 Work Set
1 × 5 @ 75%working
Rest 3:00
5/3/1 Work Set
1 × 5+ AMRAP @ 85%amrap
Rest 3:00
5/3/1 PR Set (5+ @ 85%)
5 × 5 @ 65%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
Week 2
4 sessions
Day 1 · Overhead Press 5/3/1 + FSL 5×5 (3s Week)
Overhead Press main
1 × 3 @ 70%working
Rest 2:30
5/3/1 Work Set
1 × 3 @ 80%working
Rest 2:30
5/3/1 Work Set
1 × 3+ AMRAP @ 90%amrap
Rest 2:30
5/3/1 PR Set (3+ @ 90%)
5 × 5 @ 70%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%working
Rest 3:00
5/3/1 Work Set
1 × 3 @ 80%working
Rest 3:00
5/3/1 Work Set
1 × 3+ AMRAP @ 90%amrap
Rest 3:00
5/3/1 PR Set (3+ @ 90%)
5 × 5 @ 70%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%working
Rest 3:00
5/3/1 Work Set
1 × 3 @ 80%working
Rest 3:00
5/3/1 Work Set
1 × 3+ AMRAP @ 90%amrap
Rest 3:00
5/3/1 PR Set (3+ @ 90%)
5 × 5 @ 70%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%working
Rest 3:00
5/3/1 Work Set
1 × 3 @ 80%working
Rest 3:00
5/3/1 Work Set
1 × 3+ AMRAP @ 90%amrap
Rest 3:00
5/3/1 PR Set (3+ @ 90%)
5 × 5 @ 70%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
Week 3
4 sessions
Day 1 · Overhead Press 5/3/1 + FSL 5×5 (5/3/1 Week)
Overhead Press main
1 × 5 @ 75%working
Rest 2:30
5/3/1 Work Set
1 × 3 @ 85%working
Rest 2:30
5/3/1 Work Set
1 × 1+ AMRAP @ 95%amrap
Rest 2:30
5/3/1 PR Set (1+ @ 95%)
5 × 5 @ 75%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%working
Rest 3:00
5/3/1 Work Set
1 × 3 @ 85%working
Rest 3:00
5/3/1 Work Set
1 × 1+ AMRAP @ 95%amrap
Rest 3:00
5/3/1 PR Set (1+ @ 95%)
5 × 5 @ 75%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%working
Rest 3:00
5/3/1 Work Set
1 × 3 @ 85%working
Rest 3:00
5/3/1 Work Set
1 × 1+ AMRAP @ 95%amrap
Rest 3:00
5/3/1 PR Set (1+ @ 95%)
5 × 5 @ 75%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%working
Rest 3:00
5/3/1 Work Set
1 × 3 @ 85%working
Rest 3:00
5/3/1 Work Set
1 × 1+ AMRAP @ 95%amrap
Rest 3:00
5/3/1 PR Set (1+ @ 95%)
5 × 5 @ 75%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
Week 4
4 sessions
Day 1 · Overhead Press 5/3/1 + FSL 5×5 (Deload Week)
Overhead Press main
1 × 5 @ 40%working
Rest 2:30
5/3/1 Work Set
1 × 5 @ 50%working
Rest 2:30
5/3/1 Work Set
1 × 5 @ 60%working
Rest 2:30
5/3/1 Work Set
3 × 5 @ 50%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%working
Rest 3:00
5/3/1 Work Set
1 × 5 @ 50%working
Rest 3:00
5/3/1 Work Set
1 × 5 @ 60%working
Rest 3:00
5/3/1 Work Set
3 × 5 @ 50%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%working
Rest 3:00
5/3/1 Work Set
1 × 5 @ 50%working
Rest 3:00
5/3/1 Work Set
1 × 5 @ 60%working
Rest 3:00
5/3/1 Work Set
3 × 5 @ 50%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%working
Rest 3:00
5/3/1 Work Set
1 × 5 @ 50%working
Rest 3:00
5/3/1 Work Set
1 × 5 @ 60%working
Rest 3:00
5/3/1 Work Set
3 × 5 @ 50%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