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.
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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
When to Use First Set Last
FSL is the go-to supplemental scheme for leader cycles, where the goal is to pile up quality volume at submaximal loads without burning yourself out. Because it uses your lightest working-set percentage, it is the most sustainable of the “set last” schemes, which makes it a good default when you are training a lift frequently or running high supplemental volume.
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.
The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable.
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.
