5/3/1 First Set Last
5/3/1 First Set Last is a 4-day strength training approach focused on strength. Use this page to understand the training style and organize your workouts in Gym Log.
What is the 5/3/1 First Set Last?
5/3/1 First Set Last is a 4-day strength training approach focused on strength. Use this page to understand the training style and organize your workouts in Gym Log. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 5/3/1 wave
- Squat — First Set Last supplemental work
- Single-Leg Work — 3–5 sets
- Abs — 3–5 sets
First Set Last keeps supplemental work tied to the day's main lift; use the selected 5/3/1 template for exact percentages.
- Bench Press — 5/3/1 wave
- Bench Press — First Set Last supplemental work
- Row — 3–5 sets
- Triceps — 3–5 sets
Keep supplemental volume submaximal enough to recover for the next press exposure.
- Deadlift — 5/3/1 wave
- Deadlift — First Set Last supplemental work
- Lat Pulldown — 3–5 sets
- Core — 3–5 sets
Manage posterior-chain fatigue; FSL volume should support rather than replace the main progression.
- Overhead Press — 5/3/1 wave
- Overhead Press — First Set Last supplemental work
- Pull-Up or Row — 3–5 sets
- Arms — 3–5 sets
Use the current 5/3/1 template for the exact supplemental set count and training max.
How to use it
- Primary strength movements
- Supplemental work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured strength routine with a clear weekly schedule.
Goal
Strength
Progression
5/3/1 FSL pairs the main 5/3/1 work with additional sets using the first work-set percentage. The exact FSL volume varies by template.
Accuracy note
High-level representation of the 5/3/1 First Set Last method; 5/3/1 has multiple official templates and FSL set counts vary.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 5/3/1 First Set Last
How many days per week is the 5/3/1 First Set Last?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the 5/3/1 First Set Last for?
People seeking a structured strength routine with a clear weekly schedule.
Can I track the 5/3/1 First Set Last in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.