Powerlifting and Hypertrophy Enhancement Program

The Yadler FSL (First Set Last) is a variation of the Wendler 5/3/1 program, designed for intermediate strength training routines that aim to improve both powerlifting and hypertrophy. FSL involves repeating the weight from the first set at the end to provide additional volume, allowing for simultaneous development of muscle size and strength.

Program Structure

• Train 4 times a week, focusing on major compound exercises: squat, bench press, deadlift, and overhead press in each session.
• After completing the first set of each exercise, perform additional sets with the FSL method using the weight from the first set to provide extra stimulus to the muscles.

Week 7 Deloading

After completing up to week 6, week 7 is a deloading period where you either rest completely or perform light exercises to avoid accumulating fatigue. Afterward, update your 1RM and start a new cycle. Increase the upper body 1RM by 2.5kg and the lower body 1RM by 5kg from the 1RM of the first cycle.