Sheet1

5/3/1 Boring But Big Calculator

5/3/1 system by Jim Wendler
Calculator by http://www.workout-calculator.com
Enter your 1RM (Wendler recommends starting with 90% of your 1RM) into fields like this.
Enter your 'Boring But Big' percentage (BBB %) into fields like this. Between 40-60% (start light).
Each cycle, increase the estimate 1RM on the military press and bench press by 2.5kg and the squat and deadlift by 5kg.
Enter your own progression in the darker grey boxes for these accessory exercises.
Week 1 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
42.5
1x5
50
1 x 5 om
57.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 2 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x3
47.5
1x3
52.5
1 x 3 om
60
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 3 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
50
1x3
57.5
1 x 1 om
62.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 4 of 4
MILITARY PRESS DAY
Estimate 1RM

DEADLIFT DAY
Estimate 1RM

65

Page 1

180
72.5
90
110
117.5
135
155
90
0

180
72.5
90
110
127.5
145
162.5
90
0

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

180

BENCH PRESS DAY

Estimate 1RM

180
72.5
90
110
135
155
172.5
90

Sheet1
WARMUP

MILITARY PRESS
1x5
1x5
1 x 5 om
MILITARY PRESS
5 x 10
CHIN UP
5 x 10

WARMUP

27.5
32.5
40
0
0

DEADLIFT
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 1 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
42.5
1x5
50
1 x 5 om
57.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 2 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x3
47.5
1x3
52.5
1 x 3 om
60
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 3 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
50
1x3
57.5
1 x 1 om
62.5
MILITARY PRESS
5 x 10
32.5

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
DEADLIFT
5 x 10
Page 2

WARMUP

72.5
90
110
0
0

180
72.5
90
110
117.5
135
155
90
0

180
72.5
90
110
127.5
145
162.5
90
0

180
72.5
90
110
135
155
172.5
90

BENCH PRESS
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
BENCH PRESS
5 x 10

Sheet1
CHIN UP
5 x 10
Week 4 of 4
MILITARY PRESS DAY
Estimate 1RM
WARMUP

MILITARY PRESS
1x5
1x5
1 x 5 om
MILITARY PRESS
5 x 10
CHIN UP
5 x 10

65

27.5
32.5
40
0
0

LEG RAISES
5 x 10

DEADLIFT DAY
Estimate 1RM
WARMUP

DEADLIFT
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 1 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
42.5
1x5
50
1 x 5 om
57.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 2 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x3
47.5
1x3
52.5
1 x 3 om
60
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 3 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
Page 3

180

72.5
90
110
0
0

180
72.5
90
110
117.5
135
155
90
0

180
72.5
90
110
127.5
145
162.5
90
0

180
72.5
90

DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
WARMUP

BENCH PRESS
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5

Sheet1
WU 1 x 3
1x5
1x3
1 x 1 om
MILITARY PRESS
5 x 10
CHIN UP
5 x 10
Week 4 of 4
MILITARY PRESS DAY
Estimate 1RM
WARMUP

MILITARY PRESS
1x5
1x5
1 x 5 om
MILITARY PRESS
5 x 10
CHIN UP
5 x 10

40
50
57.5
62.5
32.5
0

65

27.5
32.5
40
0
0

WU 1 x 3
1x5
1x3
1 x 1 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

DEADLIFT DAY
Estimate 1RM
WARMUP

DEADLIFT
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 1 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
42.5
1x5
50
1 x 5 om
57.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 2 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x3
47.5
1x3
52.5
1 x 3 om
60
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Page 4

110
135
155
172.5
90
0

180

72.5
90
110
0
0

180
72.5
90
110
117.5
135
155
90
0

180
72.5
90
110
127.5
145
162.5
90
0

WU 1 x 3
1x5
1x3
1 x 1 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
WARMUP

BENCH PRESS
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

Sheet1
Week 3 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
50
1x3
57.5
1 x 1 om
62.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 4 of 4
MILITARY PRESS DAY
Estimate 1RM
WARMUP

DEADLIFT DAY
Estimate 1RM
WARMUP

MILITARY PRESS
1x5
1x5
1 x 5 om
MILITARY PRESS
5 x 10
CHIN UP
5 x 10

65

27.5
32.5
40
0
0

DEADLIFT
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 1 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
42.5
1x5
50
1 x 5 om
57.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 2 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x3
47.5
1x3
52.5

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
Page 5

180
72.5
90
110
135
155
172.5
90
0

180

72.5
90
110
0
0

180
72.5
90
110
117.5
135
155
90
0

180
72.5
90
110
127.5
145

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
WARMUP

BENCH PRESS
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3

Sheet1
1 x 3 om
MILITARY PRESS
5 x 10
CHIN UP
5 x 10

60
32.5
0

1 x 3 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 3 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
50
1x3
57.5
1 x 1 om
62.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 4 of 4
MILITARY PRESS DAY
Estimate 1RM
WARMUP

DEADLIFT DAY
Estimate 1RM
WARMUP

MILITARY PRESS
1x5
1x5
1 x 5 om
MILITARY PRESS
5 x 10
CHIN UP
5 x 10

65

27.5
32.5
40
0
0

DEADLIFT
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 1 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
42.5
1x5
50
1 x 5 om
57.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 2 of 4
MILITARY PRESS DAY
Estimate 1RM

DEADLIFT DAY
Estimate 1RM

65

Page 6

162.5
90
0

180
72.5
90
110
135
155
172.5
90
0

180

72.5
90
110
0
0

1 x 3 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
WARMUP

BENCH PRESS
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

180

BENCH PRESS DAY

Estimate 1RM

180
72.5
90
110
117.5
135
155
90

Sheet1
MILITARY PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
MILITARY PRESS
5 x 10
CHIN UP
5 x 10

27.5
32.5
40
47.5
52.5
60
32.5
0

DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 3 of 4
MILITARY PRESS DAY
Estimate 1RM
65
MILITARY PRESS
WU 1 x 5
27.5
WU 1 x 5
32.5
WU 1 x 3
40
1x5
50
1x3
57.5
1 x 1 om
62.5
MILITARY PRESS
5 x 10
32.5
CHIN UP
5 x 10
0

DEADLIFT DAY
Estimate 1RM
DEADLIFT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Week 4 of 4
MILITARY PRESS DAY
Estimate 1RM
WARMUP

DEADLIFT DAY
Estimate 1RM
WARMUP

MILITARY PRESS
1x5
1x5
1 x 5 om
MILITARY PRESS
5 x 10
CHIN UP
5 x 10

65

27.5
32.5
40
0
0

DEADLIFT
1x5
1x5
1 x 5 om
DEADLIFT
5 x 10
LEG RAISES
5 x 10

Page 7

72.5
90
110
127.5
145
162.5
90
0

180
72.5
90
110
135
155
172.5
90
0

180

72.5
90
110
0
0

BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
BENCH PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

BENCH PRESS DAY

Estimate 1RM
WARMUP

BENCH PRESS
1x5
1x5
1 x 5 om
BENCH PRESS
5 x 10
DB ROW
5 x 10

Sheet1

g and the squat and deadlift by 5kg.

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
72.5
82.5
95
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
77.5
90
100
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
SQUAT
5 x 10
LEG CURL
5 x 10

110

SQUAT DAY
Estimate 1RM

110
BENCH PRESS
45
55
67.5
82.5
95
105
BENCH PRESS
55
DB ROW

BENCH PRESS DAY

130
52.5
65
80
85
97.5
112.5
BBB % ->

50

BBB % ->

50

BBB % ->

50

65
0

130
52.5
65
80
92.5
105
117.5
65
0

130
52.5
65
80
97.5
112.5
125
65
0

130
Page 8

Sheet1
WARMUP

WARMUP

BENCH PRESS
45
55
67.5
BENCH PRESS
0
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
72.5
82.5
95
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
77.5
90
100
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
82.5
95
105
BENCH PRESS
55

SQUAT
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
SQUAT
5 x 10

52.5
65
80
BBB % ->

BBB % ->

50

BBB % ->

50

BBB % ->

50

0
0

130
52.5
65
80
85
97.5
112.5
65
0

130
52.5
65
80
92.5
105
117.5
65
0

130
52.5
65
80
97.5
112.5
125
65
Page 9

Sheet1
DB ROW
0

BENCH PRESS DAY

110
WARMUP

BENCH PRESS
45
55
67.5
BENCH PRESS
0
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
72.5
82.5
95
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
77.5
90
100
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55

LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
WARMUP

SQUAT
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5

130

52.5
65
80
BBB % ->

BBB % ->

50

BBB % ->

50

0
0

130
52.5
65
80
85
97.5
112.5
65
0

130
52.5
65
80
92.5
105
117.5
65
0

130
52.5
65
Page 10

Sheet1
67.5
82.5
95
105
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
WARMUP

BENCH PRESS
45
55
67.5
BENCH PRESS
0
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
72.5
82.5
95
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
77.5
90
100
BENCH PRESS
55
DB ROW
0

WU 1 x 3
1x5
1x3
1 x 1 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
WARMUP

SQUAT
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
SQUAT
5 x 10
LEG CURL
5 x 10

80
97.5
112.5
125
BBB % ->

50

BBB % ->

BBB % ->

50

BBB % ->

50

65
0

130

52.5
65
80
0
0

130
52.5
65
80
85
97.5
112.5
65
0

130
52.5
65
80
92.5
105
117.5
65
0

Page 11

Sheet1
BENCH PRESS DAY
110
BENCH PRESS
45
55
67.5
82.5
95
105
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
WARMUP

BENCH PRESS
45
55
67.5
BENCH PRESS
0
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
72.5
82.5
95
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
77.5
90

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
WARMUP

SQUAT
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3

130
52.5
65
80
97.5
112.5
125
BBB % ->

50

BBB % ->

BBB % ->

50

65
0

130

52.5
65
80
0
0

130
52.5
65
80
85
97.5
112.5
65
0

130
52.5
65
80
92.5
105
Page 12

Sheet1
100
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
82.5
95
105
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
WARMUP

BENCH PRESS
45
55
67.5
BENCH PRESS
0
DB ROW
0

BENCH PRESS DAY

1 x 3 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
WARMUP

SQUAT
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

110

SQUAT DAY
Estimate 1RM

110
BENCH PRESS
45
55
67.5
72.5
82.5
95
BENCH PRESS
55
DB ROW

BENCH PRESS DAY

117.5
BBB % ->

50

BBB % ->

50

BBB % ->

BBB % ->

50

65
0

130
52.5
65
80
97.5
112.5
125
65
0

130

52.5
65
80
0
0

130
52.5
65
80
85
97.5
112.5
65
0

130
Page 13

Sheet1
BENCH PRESS
45
55
67.5
77.5
90
100
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
BENCH PRESS
45
55
67.5
82.5
95
105
BENCH PRESS
55
DB ROW
0

BENCH PRESS DAY

110
WARMUP

BENCH PRESS
45
55
67.5
BENCH PRESS
0
DB ROW
0

SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x3
1x3
1 x 3 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
SQUAT
WU 1 x 5
WU 1 x 5
WU 1 x 3
1x5
1x3
1 x 1 om
SQUAT
5 x 10
LEG CURL
5 x 10

SQUAT DAY
Estimate 1RM
WARMUP

SQUAT
1x5
1x5
1 x 5 om
SQUAT
5 x 10
LEG CURL
5 x 10

52.5
65
80
92.5
105
117.5
BBB % ->

50

BBB % ->

50

BBB % ->

65
0

130
52.5
65
80
97.5
112.5
125
65
0

130

52.5
65
80
0
0

Page 14