5/3/1 First Set Last

This article is verified by 2 studies/publications.

Plan overview

Muscle focus

See how the planned working sets are spread across muscle groups.

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First Set Last is a supplemental-work method within Jim Wendler’s 5/3/1 system. After the main working sets, you return to that day’s first working-set load for additional practice. The common five-by-five version provides less supplemental repetition volume than Boring But Big’s five-by-ten work.

Who this plan suits

It suits lifters who want a repeatable strength framework with a more manageable supplemental workload. FSL is not a complete standalone routine: your selected 5/3/1 template also determines the main sets, assistance, conditioning and lighter weeks.

Schedule and workout structure

The tables show the opening five-repetition week. The first three sets are the main 5/3/1 work; the following five are the lighter supplemental work. Follow the author’s training-max percentages and later-week changes. The assistance exercises and their fixed repetition counts below are training.fit choices within the template, not a mandatory selection. The calculation describes this week.

A

Exercise	Sets	Repetitions
Standing barbell overhead press	3	5, 5, 5+
Standing barbell overhead press	5	5
Push-Ups	5	10
Inverted Row	5	10
Reverse Crunches	5	10

B

Exercise	Sets	Repetitions
Deadlift	3	5, 5, 5+
Deadlift	5	5
Push-Ups	5	10
Inverted Row	5	10
Reverse Crunches	5	10

C

Exercise	Sets	Repetitions
Bench Press	3	5, 5, 5+
Bench Press	5	5
Push-Ups	5	10
Inverted Row	5	10
Reverse Crunches	5	10

D

Exercise	Sets	Repetitions
Barbell Squats	3	5, 5, 5+
Barbell Squats	5	5
Push-Ups	5	10
Inverted Row	5	10
Reverse Crunches	5	10

How progression works

The supplemental load follows the first working set as it changes through the cycle. Main lifts progress through the selected training-max rules; adding weight to FSL independently would change the template. Wendler’s public comparison emphasizes good repetitions and recovery. Use the original programme instructions for cycle organization rather than combining unrelated leader, anchor or challenge versions.

What the science says

A review found that relatively low training doses could improve squat and bench strength in trained men. It supports the possibility of progress with less work, but does not show that FSL is a minimum dose or maximizes hypertrophy. ^[1]

Failure training did not show a clear hypertrophy advantage in a meta-analysis. The programme’s focus on repeatable supplemental sets therefore need not be interpreted as an instruction to grind every set to failure. ^[2]

These papers examine training principles and prescriptions. They do not establish that 5/3/1 First Set Last is superior to other well-designed programmes.

Programme source and version

This overview covers five-by-five First Set Last in a common four-day 5/3/1 arrangement. The author’s public comparison explains the supplemental method; full template details vary by book and edition. Jim Wendler: programme source.