The program
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.
- Schedule
- 4 days/wk
- 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. 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 toolsSpreadsheet & 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.
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% | — | — | 5/3/1 Work Set |
| Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week) | Overhead Press | 1 | 5 | 75% | — | — | 5/3/1 Work Set |
| Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week) | Overhead Press | 1 | 5+ | 85% | — | — | 5/3/1 PR Set (5+ @ 85%) |
| Day 1 — Overhead Press 5/3/1 + FSL 5×5 (5s Week) | Overhead Press | 5 | 5 | 65% | — | — | 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% | — | — | 5/3/1 Work Set |
| Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week) | Deadlift | 1 | 5 | 75% | — | — | 5/3/1 Work Set |
| Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week) | Deadlift | 1 | 5+ | 85% | — | — | 5/3/1 PR Set (5+ @ 85%) |
| Day 2 — Deadlift 5/3/1 + FSL 5×5 (5s Week) | Deadlift | 5 | 5 | 65% | — | — | 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% | — | — | 5/3/1 Work Set |
| Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week) | Bench Press | 1 | 5 | 75% | — | — | 5/3/1 Work Set |
| Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week) | Bench Press | 1 | 5+ | 85% | — | — | 5/3/1 PR Set (5+ @ 85%) |
| Day 3 — Bench Press 5/3/1 + FSL 5×5 (5s Week) | Bench Press | 5 | 5 | 65% | — | — | 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% | — | — | 5/3/1 Work Set |
| Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week) | Squat | 1 | 5 | 75% | — | — | 5/3/1 Work Set |
| Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week) | Squat | 1 | 5+ | 85% | — | — | 5/3/1 PR Set (5+ @ 85%) |
| Day 4 — Squat 5/3/1 + FSL 5×5 (5s Week) | Squat | 5 | 5 | 65% | — | — | 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
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
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
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
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
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