jimwendler.5-3-1workoutspreadsheet-v1.1-portrait.xlsx

7/28/2019 JimWendler.5-3-1WorkoutSpreadsheet-v1.1-PORTRAIT.xlsx

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Click Here to Get Jim Wendler's Book(s) and Read Them

Click Here to Get Notified When I Update this Spreadsheet

Click Here to Watch My Video on How to Use the Spreadshet

! READ THIS NOW !*** DESTRUCTIONS ***

GENERAL INFO (and "Off Days"):

This is based on a 4 day split with 2 "off" days where you perform any ot

These "off" days are not required but I like to use them for "play days", c

Off Days: I left what I started with in the off day fields as an example. Y

I don't think there's any really correct way to have your "off" day, just do

for you and start out with something simple)

--> This should all print on one page, but it will not print your maxes. Ho

reference your max in the gym? Me, never, so feel free to change the pri

ASSISTANCE EXERCISES:

You can modify/add/remove assistance exercises and play with the percassistance exercises and 1 ab exercise for each wkout. The % increase re

exercises, but it's there if you want it. Sometimes I manually enter the in

Depending on the exercise, assistance exercises can be anywhere from 3

Typically I only do 5 x 10 but sometimes will change it up for something li

leg) or if it's heavier I might do 4x8. Also, with abs I normally do 5x13 unl

do something like 3x7 supersetting 2 ab exercises.

For assistance exercises, you only need to enter the first weight (in light

the yellow box at top) to calculate weeks 2-4). OR do it manually.

------------------------------------------

PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st we
http://www.amazon.com/gp/product/B00686OYGQ/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00686OYGQ&linkCode=as2&tag=diystrtra-20http://www.diystrengthtraining.com/workout-spreadsheet-updates/http://www.diystrengthtraining.com/workout-spreadsheets-links/wendler-5-3-1-workout-spreadsheet/http://www.diystrengthtraining.com/http://www.diystrengthtraining.com/workout-spreadsheets-links/wendler-5-3-1-workout-spreadsheet/http://www.diystrengthtraining.com/workout-spreadsheet-updates/http://www.amazon.com/gp/product/B00686OYGQ/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00686OYGQ&linkCode=as2&tag=diystrtra-20


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c ose n we g o e s wor se so e warmup se s are , ,

weeks, 3x3, and 5-3-1 are still 40,50,60% for warmup.)

-----------------------------------------

CYCLE 1 TAB (First 4 weeks):The most important area is in yellow under "Reps achieved" & "Weight u

estimated 1RM and all the other numbers.

If you know your true 1RM, enter it into the "Estimated 1RM" area. BEC

you enter it into the Weight Used / Reps Achieved area, it will calculate it

ON ALL TABS.... The first 3 sets of each primary exercise are "warmups".

because you will want to enter your total reps achieved. The greyed nu

for.

CYCLE 2 - 7 TABs:

The "Training Max" is increased 5lbs for upper body exercises and 10lbs f

that the sheet uses to calculate your numbers.

The 90% 1RM and Estimated max are there for reference if you need to r

are taken from your best weight/rep max from the previous cycle. You s

in Cycle 2-5 tabs. (You will need to input your assistance initial weights li

NOTE: If you truly need to adjust something, adjust the "Training Max" si

your warmups/work sets.

Hope this is fairly understandable,

Travis

http://www.diy-strengthtraining.com


3/14


4/14

ww.DIYStrengthTraining.com

er assistance work you'd like.

nditioning, etc...

u can do conditioning or whatever.

n't overdo it! (Do what works best

often do you really need to

nt area if you want.

ntage increase. I normally do 2lly doesn't work well across all

crease I want.

5 sets x 10 reps to 20 reps.

ke lunges (total 5 x 12 reps, not per

ess I'm doing a superset. Then I'll

ellow boxes) and the % increase (in

k (3x5 work sets) was a little too

Version 1.1 Updates:

Added Cycles 6 & 7

All assistance work now copies

previous tab unless you want t

manually.

Days of the week copy from th

tab if you change days.

Fixed some uneccessary calcul

should not have been causing

problems but now it's cleaner)

Minor formatting changes

Added links on Destructions ta


5/14

o your max. e o er

sed". This is used to calculate your

USE, if your true 1RM is 200x1 and

incorrectly.

The last set rep number is grey

ber is minimum you should shoot

or lower. These are the numbers

eset the program. These numbers

ould not need to enter new maxes

ke tab 1 however)

nce this is the number used for


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7/14

from the

o change it

e previous

tions (They

ny

.

b


8/14

Weight Reps Weight Reps Weight Reps Weight Reps

Week 4 - DELOAD

Squat

Week 2 Week 3Week 1Exercise

0 5 0 5 0 5 - -

0 5 0 5 0 5 - -

0 3 0 3 0 3 - -

0 5 0 3 0 5 0 5

0 5 0 3 0 3 0 50 5 0 3 0 1 0 5

Assistance 1 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 5x12 0 5x12 0 5x12 0 5x12

Ab Exercise 5x13 0 5x13 0 5x13 0 5x13

sBench

Squat

0 5 0 5 0 5 - -

0 5 0 5 0 5 - -

0 3 0 3 0 3 - -

0 5 0 3 0 5 0 5

0 5 0 3 0 3 0 5

0 5 0 3 0 1 0 5

Assistance 1 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 0 0

sBench

Deadlift

rs

-("ff")

0 5 0 5 0 5 - -

Deadlift

rs

0 5 0 5 0 5 - -

Deadlift

rs

0 3 0 3 0 3 - -

Deadlift

rs0 5 0 3 0 5 0 5De

adlift

rs 0 5 0 3 0 3 0 5Deadlift

rs

0 5 0 3 0 1 0 5

Assistance 1 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 5x13 0 5x13 0 5x13 0 5x13

Deadlift

rs

riOH

Press

0 5 0 5 0 5 - -

riOH

Press

0 5 0 5 0 5 - -

riOH

Press 0 3 0 3 0 3 - -

riOH

Press

0 5 0 3 0 5 0 5

riOH

Press

0 5 0 3 0 3 0 5ri

OH

Press

0 5 0 3 0 1 0 5

Assistance 1 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 5x12 0 5x12 0 5x12 0 5x12

SatorSun-

("Off")

riOH

Press

153822754.xlsx.ms_office Cycle 1


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Squat

Week 4 - DELOADExercise

Week 1 Week 2 Week 3

a

4 5 4 5 4 5 - -

Squat

a

5 5 5 5 5 5 - -

Squat

a

6 3 6 3 6 3 - -

Squat

a 7 5 7 3 8 5 4 5Squat

a

8 5 8 3 9 3 5 5Sq

uat

a

9 5 9 3 10 1 6 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10Assistance 2 0 5x12 0 5x12 0 5x12 0 5x12

Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

Bench

Squat

esa

a

2 5 2 5 2 5 - -

Bench

esa

2 5 3 5 3 5 - -

Bench

esa

3 3 3 3 3 3 - -

Bench

esa 3 5 4 3 4 5 2 5Be

nch

esa

4 5 4 3 4 3 3 5Be

nch

esa

4 5 5 3 5 1 3 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 0 0 0

Dea

dlift

Bench

esa

rsa

ed-

("ff")

4 5 4 5 4 5 - -

Dea

dlift

rsa

5 5 5 5 5 5 - -

Dea

dlift

rsa

6 3 6 3 6 3 - -

Dea

dlift

rsa 7 5 7 3 8 5 4 5

Dea

dlift

rsa

8 5 8 3 9 3 5 5Dea

dlift

rsa

9 5 9 3 10 1 6 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

Dea

dlift

rsa

Fria O

HPress

2 5 2 5 2 5 - -

Fria O

HPress

2 5 3 5 3 5 - -

Fria O

HPress 3 3 3 3 3 3 - -

Fria O

HPress

3 5 4 3 4 5 2 5

Fria O

HPress

4 5 4 3 4 3 3 5Fria O

HPress

4 5 5 3 5 1 3 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10Ab Exercise 0 5x12 0 5x12 0 5x12 0 5x12

SatorSun-

("ff"

Fria O

HPress



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a Squat

ExerciseWeek 1 Week 2 Week 3 Week 4 - DELOAD

8 5 8 5 8 5 - -

a Squat

9 5 10 5 10 5 - -

a Squat 11 3 12 3 12 3 - -

a Squat

13 5 14 3 15 5 8 5a Squat

15 5 16 3 17 3 10 5

a Squat

17 5 18 3 19 1 12 5


Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

a Squat

esa Be

nch

4 5 4 5 4 5 - -

esa Be

nch

5 5 5 5 5 5 - -

esa Be

nch 6 3 6 3 6 3 - -

esa Be

nch

7 5 7 3 8 5 4 5

esa Be

nch

8 5 8 3 9 3 5 5esa Be

nch

9 5 9 3 10 1 6 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 0 0 0

esa Be

nch

ed-

("ff")

rsa

Dea

dlift

8 5 8 5 8 5 - -

rsa

Dea

dlift

9 5 10 5 10 5 - -

rsa

Dea

dlift 11 3 12 3 12 3 - -

rsa

Dea

dlift

13 5 14 3 15 5 8 5

rsa

Dea

dlift

15 5 16 3 17 3 10 5rsa

Dea

dlift

17 5 18 3 19 1 12 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

Fria O

HPress

rsa

Dea

dlift

4 5 4 5 4 5 - -

Fria O

HPress

5 5 5 5 5 5 - -

Fria O

HPress 6 3 6 3 6 3 - -

Fria O

HPress

7 5 7 3 8 5 4 5

Fria O

HPress

8 5 8 3 9 3 5 5Fria O

HPress

9 5 9 3 10 1 6 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10


Fria O

HPress

SatorSun-

("ff"



11/14


a Squat


12 5 12 5 12 5 - -

a Squat

14 5 15 5 15 5 - -

a Squat 17 3 18 3 18 3 - -

a Squat

20 5 21 3 23 5 12 5a Squat

23 5 24 3 26 3 15 5

a Squat

26 5 27 3 29 1 18 5


Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

a Squat

esa Be

nch

6 5 6 5 6 5 - -

esa Be

nch

7 5 8 5 8 5 - -

esa Be

nch 8 3 9 3 9 3 - -

esa Be

nch

10 5 11 3 11 5 6 5

esa Be

nch

11 5 12 3 13 3 8 5esa Be

nch

13 5 14 3 14 1 9 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 0 0 0

esa Be

nch

ed-

("ff")

rsa

Dea

dlift

12 5 12 5 12 5 - -

rsa

Dea

dlift

14 5 15 5 15 5 - -

rsa

Dea

dlift 17 3 18 3 18 3 - -

rsa

Dea

dlift

20 5 21 3 23 5 12 5

rsa

Dea

dlift

23 5 24 3 26 3 15 5rsa

Dea

dlift

26 5 27 3 29 1 18 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

Fria O

HPress

rsa

Dea

dlift

6 5 6 5 6 5 - -

Fria O

HPress

7 5 8 5 8 5 - -

Fria O

HPress 8 3 9 3 9 3 - -

Fria O

HPress

10 5 11 3 11 5 6 5

Fria O

HPress

11 5 12 3 13 3 8 5Fria O

HPress

13 5 14 3 14 1 9 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10


Fria O

HPress

SatorSun-

("ff"



12/14


a Squat


16 5 16 5 16 5 - -

a Squat

19 5 20 5 20 5 - -

a Squat 22 3 24 3 24 3 - -

a Squat

26 5 28 3 30 5 16 5a Squat

30 5 32 3 34 3 20 5

a Squat

34 5 36 3 38 1 24 5


Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

a Squat

esa Be

nch

8 5 8 5 8 5 - -

esa Be

nch

9 5 10 5 10 5 - -

esa Be

nch 11 3 12 3 12 3 - -

esa Be

nch

13 5 14 3 15 5 8 5

esa Be

nch

15 5 16 3 17 3 10 5esa Be

nch

17 5 18 3 19 1 12 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 0 0 0

esa Be

nch

ed-

("ff")

rsa

Dea

dlift

16 5 16 5 16 5 - -

rsa

Dea

dlift

19 5 20 5 20 5 - -

rsa

Dea

dlift 22 3 24 3 24 3 - -

rsa

Dea

dlift

26 5 28 3 30 5 16 5

rsa

Dea

dlift

30 5 32 3 34 3 20 5rsa

Dea

dlift

34 5 36 3 38 1 24 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

Fria O

HPress

rsa

Dea

dlift

8 5 8 5 8 5 - -

Fria O

HPress

9 5 10 5 10 5 - -

Fria O

HPress 11 3 12 3 12 3 - -

Fria O

HPress

13 5 14 3 15 5 8 5

Fria O

HPress

15 5 16 3 17 3 10 5Fria O

HPress

17 5 18 3 19 1 12 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10


Fria O

HPress

SatorSun-

("ff"



13/14


a Squat


20 5 20 5 20 5 - -

a Squat

24 5 25 5 25 5 - -

a Squat 28 3 30 3 30 3 - -

a Squat

33 5 35 3 38 5 20 5a Squat

38 5 40 3 43 3 25 5

a Squat

43 5 45 3 48 1 30 5


Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

a Squat

esa Be

nch

10 5 10 5 10 5 - -

esa Be

nch

12 5 13 5 13 5 - -

esa Be

nch 14 3 15 3 15 3 - -

esa Be

nch

16 5 17.5 3 18.75 5 10 5

esa Be

nch

19 5 20 3 21.25 3 12.5 5esa Be

nch

21 5 22.5 3 23.75 1 15 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 0 0 0

esa Be

nch

ed-

("ff")

rsa

Dea

dlift

20 5 20 5 20 5 - -

rsa

Dea

dlift

24 5 25 5 25 5 - -

rsa

Dea

dlift 28 3 30 3 30 3 - -

rsa

Dea

dlift

33 5 35 3 37.5 5 20 5

rsa

Dea

dlift

38 5 40 3 42.5 3 25 5rsa

Dea

dlift

43 5 45 3 47.5 1 30 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

rsa

Dea

dlift

Fria O

HPress

10 5 10 5 10 5 - -

Fria O

HPress

12 5 13 5 13 5 - -

Fria O

HPress 14 3 15 3 15 3 - -

Fria O

HPress

16 5 17.5 3 18.75 5 10 5

Fria O

HPress

19 5 20 3 21.25 3 12.5 5Fria O

HPress

21 5 22.5 3 23.75 1 15 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10


SatorSun-

("ff"

Fria O

HPress



14/14


a Squat


24 5 24 5 24 5 - -

a Squat

28 5 30 5 30 5 - -

a Squat 33 3 36 3 36 3 - -

a Squat

39 5 42 3 45 5 24 5a Squat

45 5 48 3 51 3 30 5

a Squat

51 5 54 3 57 1 36 5


Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

a Squat

esa Be

nch

12 5 12 5 12 5 - -

esa Be

nch

14 5 15 5 15 5 - -

esa Be

nch 17 3 18 3 18 3 - -

esa Be

nch

20 5 21 3 22.5 5 12 5

esa Be

nch

23 5 24 3 25.5 3 15 5esa Be

nch

26 5 27 3 28.5 1 18 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 0 0 0

esa Be

nch

ed-

("ff")

rsa

Dea

dlift

24 5 24 5 24 5 - -

rsa

Dea

dlift

28 5 30 5 30 5 - -

rsa

Dea

dlift 33 3 36 3 36 3 - -

rsa

Dea

dlift

39 5 42 3 45 5 24 5

rsa

Dea

dlift

45 5 48 3 51 3 30 5rsa

Dea

dlift

51 5 54 3 57 1 36 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10

Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Ab Exercise 0 5x13 0 5x13 0 5x13 0 5x13

rsa

Dea

dlift

Fria O

HPress

12 5 12 5 12 5 - -

Fria O

HPress

14 5 15 5 15 5 - -

Fria O

HPress 17 3 18 3 18 3 - -

Fria O

HPress

20 5 21 3 22.5 5 12 5

Fria O

HPress

23 5 24 3 25.5 3 15 5Fria O

HPress

26 5 27 3 28.5 1 18 5

Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10


SatorSun-

("ff"

Fria O

HPress

jimwendler.5-3-1workoutspreadsheet-v1.1-portrait.xlsx

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