Wendler 5/3/1 Simplest Strength Template

Instructions1RM CALCULATORROUNDING UP FOR 2.5LBS INCREMENTSBIG LIFTSWEIGHTREPS1RMTRAINING MAXWORKING MAX40.00%50.00%60.00%65.00%70.00%75.00%80.00%85.00%90.00%95.00%D1Military Press12551461311315570809095100105115120125D2Deadlift3005350315315130160190205225240255270285300D3Barbell Bench Press200523321021085105130140150160170180190200D4Back Squat (Wide Stance)225526223623695120145155170180190205215225CARRY-OVER LIFTSWEIGHTREPS1RMTRAINING MAXWORKING MAX40.00%50.00%60.00%65.00%70.00%75.00%80.00%85.00%90.00%95.00%D1Close-Grip Bench Press16551921731737090105115125130140150160165D2Deadlift (Deficit)225526223623695120145155170180190205215225D3Barbell Incline Press135515714114160758595100110115120130135D4Back Squat (Narrow Stance)18052101891898095115125135145155165175180REP RANGES1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT THE 1RM OR TRAINING MAX COLUMNS)ACCESSORY LIFTSWORKINGDELOAD2. TYPE YOUR TRAINING MAX IN THE WORKING MAX COLUMND1Dumbbell Shoulder Press10-20102. PRINT YOUR WORKOUT SHEETSD1Dips10-20103. AFTER WEEK 4, ADD WEIGHT TO YOUR WORKING MAX:D2Pull-ups10-2010- ADD 5LBS FOR UPPER BODY EXERCISESD2Dumbbell Rows10-2010- ADD 10LBS FOR LOWER BODY EXERCISESD3Dumbbell Bench Press10-20104. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED SETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.D3Push-ups10-2010D4Leg Press10-2010* YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: BACK SQUAT FOR FRONT SQUAT)D4Leg Curls10-2010* REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANGING LIFT NAMES

Week 1Week 1Day 1Military Press59051005+115Max Reps: _____Close-Grip Bench Press10901010510125Dumbbell Shoulder Press10-2010-2010-2010-2010-20Dips10-2010-2010-2010-2010-20Day 2Deadlift520552405+270Max Reps: _____Deadlift (Deficit)101201014510170Pull-ups10-2010-2010-2010-2010-20Dumbbell Rows10-2010-2010-2010-2010-20Day 3Barbell Bench Press514051605+180Max Reps: _____Barbell Incline Press1075108510100Dumbbell Bench Press10-2010-2010-2010-2010-20Push-ups10-2010-2010-2010-2010-20Day 4Back Squat (Wide Stance)515551805+205Max Reps: _____Back Squat (Narrow Stance)10951011510135Leg Press10-2010-2010-2010-2010-20Leg Curls10-2010-2010-2010-2010-20

Week 2Week 2Day 1Military Press39531053+120Max Reps: _____Close-Grip Bench Press810581256140Dumbbell Shoulder Press10-2010-2010-2010-2010-20Dips10-2010-2010-2010-2010-20Day 2Deadlift322532553+285Max Reps: _____Deadlift (Deficit)814581706190Pull-ups10-2010-2010-2010-2010-20Dumbbell Rows10-2010-2010-2010-2010-20Day 3Barbell Bench Press315031703+190Max Reps: _____Barbell Incline Press88581006115Dumbbell Bench Press10-2010-2010-2010-2010-20Push-ups10-2010-2010-2010-2010-20Day 4Back Squat (Wide Stance)317031903+215Max Reps: _____Back Squat (Narrow Stance)811581356155Leg Press10-2010-2010-2010-2010-20Leg Curls10-2010-2010-2010-2010-20

Week 3Week 3Day 1Military Press510031151+125Max Reps: _____Close-Grip Bench Press510551305+150Max Reps: _____Dumbbell Shoulder Press10-2010-2010-2010-2010-20Dips10-2010-2010-2010-2010-20Day 2Deadlift524032701+300Max Reps: _____Deadlift (Deficit)514551805+205Max Reps: _____Pull-ups10-2010-2010-2010-2010-20Dumbbell Rows10-2010-2010-2010-2010-20Day 3Barbell Bench Press516031801+200Max Reps: _____Barbell Incline Press58551105+120Max Reps: _____Dumbbell Bench Press10-2010-2010-2010-2010-20Push-ups10-2010-2010-2010-2010-20Day 4Back Squat (Wide Stance)518032051+225Max Reps: _____Back Squat (Narrow Stance)511551455+165Max Reps: _____Leg Press10-2010-2010-2010-2010-20Leg Curls10-2010-2010-2010-2010-20

Week 4Week 4 (DELOAD)Day 1Military Press555570580Close-Grip Bench Press5705905105Dumbbell Shoulder Press1010101010Dips1010101010Day 2Deadlift513051605190Deadlift (Deficit)59551205145Pull-ups1010101010Dumbbell Rows1010101010Day 3Barbell Bench Press58551055130Barbell Incline Press560575585Dumbbell Bench Press1010101010Push-ups1010101010Day 4Back Squat (Wide Stance)59551205145Back Squat (Narrow Stance)5805955115Leg Press1010101010Leg Curls1010101010

Progress - Main WorkCYCLE 1CYCLE 2CYCLE 3CYCLE 4CYCLE 5CYCLE 6CYCLE 7CYCLE 8CYCLE 9CYCLE 10CYCLE 11CYCLE 12WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4BIG LIFTSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMAX REPSWEIGHTMilitary PressDeadliftBarbell Bench PressBack Squat (Wide Stance)CYCLE 1CYCLE 2CYCLE 3CYCLE 4CYCLE 5CYCLE 6CYCLE 7CYCLE 8CYCLE 9CYCLE 10CYCLE 11CYCLE 12WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4WEEK 1WEEK 2WEEK 3WEEK 4CARRY-OVER LIFTSWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTWEIGHTWEIGHTWEIGHTMAX REPSWEIGHTClose-Grip Bench PressDeadlift (Deficit)Barbell Incline PressBack Squat (Narrow Stance)

Progress - Accessory WorkCYCLE 1CYCLE 2CYCLE 3CYCLE 4CYCLE 5CYCLE 6CYCLE 7CYCLE 8CYCLE 9CYCLE 10CYCLE 11CYCLE 12ACCESSORY LIFTSW1W2W3W4W1W2W3W4W1W2W3W4W1W2W3W4W1W2W3W4W1W2W3W4W1W2W3W4W1W2W3W4W1W2W3W4W1W2W3W4W1W2W3W4W1W2W3W4Dumbbell Shoulder PressDipsPull-upsDumbbell RowsDumbbell Bench PressPush-upsLeg PressLeg Curls