First Set Last (FSL)

Below you’ll find a definition of first set last and an example of how it can work in the 5/3/1 programming framework.

Please note that this is unofficial advice and is not endorsed in any way by Jim Wendler. Please buy 5/3/1 Forever to truly understand the program and how to make it work for your goals.

What is First Set Last?

First Set Last (FSL) is a rep scheme for supplemental work within the 5/3/1 programming framework. It programs the percentage of a lifter’s training max used for their first 5/3/1 working set for 5 sets of 5 reps (5×5).

The exact percentage of the training max used depends on the flavor of 5/3/1 being run and, more importantly, the week of the cycle.

Generally speaking, this translates into 65% x 5 sets x 5 reps on week 1, 70% x 5 sets x 5 reps on week 2, and 75% x 5 sets x 5 reps on week 3 of a cycle.

First Set Last is similar to Second Set Last (SSL) and Last Set Last (LSL). The primary difference is the percentage of training max prescribed; the 5×5 rep scheme remains the same.

First Set Last Example

If a lifter has a training max of 100 pounds on the squat, a vanilla 5/3/1 rep scheme would look like this in week 1 of a cycle:

• Set 1: 65% x 5 reps
• Set 2: 75% x 5 reps
• Set 3: 85% x 5+ reps

Set 1 is the first set, so if the lifter were following the First Set Last supplemental work protocol, they would perform 5 sets of 5 reps at 65% after finishing their main work (sets 1-3).

Their entire squat workout, main and supplemental work, would look like this:

• Set 1: 65% x 5 reps
• Set 2: 75% x 5 reps
• Set 3: 85% x 5+ reps
• FSL Supplemental Work: 65% x 5 sets x 5 reps

First Set Last Resources

Below you’ll find links to some discussions about FSL from around the internet.

• 5×5 FSL vs. BBB (Jim Wendler’s Blog)
• FSL and Joker Sets in 5/3/1 (/r/fitness – Reddit)
• 5’s PRO and FSL Discussion (/r/531Discussion – Reddit)
• 5/3/1 FSL Multiple Sets (Starting Strength Forum)

5/3/1 Glossary

Learn about other 5/3/1 terms in our 5/3/1 glossary.

5/3/1 Forever Book (Recommended Reading)

To best utilize the 5/3/1 training framework, the book is highly recommended. It’s a small investment for a lifetime of training knowledge.

Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.