5/3/1 First Set Last

A 5/3/1 variant that keeps the standard four-week wave on the main lifts, then adds 5 sets of 5 reps at the weight of the FIRST working set of that day's main work — the lightest of the three main percentages. Less fatiguing than BBB because the back-off weight is lower, but still substantial extra volume.

Intermediate lifters using 5/3/1 who want a little more size and bar confidence without the heavier fatigue load of BBB. Especially useful as a "leader" programme — run FSL for 2-3 cycles then switch to a heavier anchor like SSL or straight 5/3/1.

Standard 5/3/1 wave on the main lift: Week 1 = 65/75/85% × 5/5/5+, Week 2 = 70/80/90% × 3/3/3+, Week 3 = 75/85/95% × 5/3/1+. After the top set, drop the bar back to the week's first working percentage and do 5 sets of 5 reps at that weight. Week 4 is a straight deload — no FSL sets.

Training max bumps each four-week cycle: +2.5 kg upper-body lifts, +5 kg lower-body lifts. FSL percentage climbs automatically with the main wave. If AMRAPs stall, hold the TM flat for a cycle; two consecutive stalls triggers a reset to 90% TM before resuming.

FSL was published by Jim Wendler as a core supplemental variant in *Beyond 5/3/1* and *5/3/1 Forever*. Wendler labels it a "leader" template — lower CNS cost, ideal for building work capacity before an anchor block. VALDA adapts the wave and back-off pattern for use inside the app, but does not claim authorship of the method.