Wendler.5 3 1WorkoutSpreadsheet v1

Jim Wendler 5/3/1
Workout Spreadsheet
Landscape Layout
by ViolentZen.com
Click Here to Watch My Video on How to Use the Spreadsheet (Ori

>> Click Here to Watch the V
! READ THIS NOW !
Click Here to GET NOTIFIED When I Update
*** DESTRUCTIONS ***this S
Click Here to Get Jim Wendler's Book(s) and Read Them
GENERAL INFO (and "Off Days"):
This is based on a 4 day split with 2 "off" days where you perform any o
These "off" days are not required but I like to use them for "play day
Off Days: I left what I started with in the off day fields as an example
whatever. I don't think there's any really correct way to have your "off"
what works best for you and start out with somethin
--> The 4 day split will print on 1 page (Off days will print on a separate
sided). It will not print your maxes. How often do you really need to re
Me, never, so feel free to change the print area if y
ASSISTANCE EXERCISES:
You can modify/add/remove assistance exercises and play with incre
weeks/cycles. I normally do 2 assistance exercises and 1 ab ex
Depending on the exercise, assistance exercises can be anywhere from

Typically I only do 5 x 10 but sometimes will change it up for something
not per leg) or if it's heavier I might do 4x8. Also, with abs I normally
superset. Then I'll do something like 3x7 supersetting 2
For assistance exercises, you only need to enter the first weight (in lig
increase (in the yellow box at top) to calculate weeks 2-4).
------------------------------------------
PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st w
too close in weight to the 1st work set so the warmup sets are 40%, 47%
other weeks, 3x3, and 5-3-1 are still 40,50,60% for
-----------------------------------------
For assistance exercises, you only need to enter the first weight (in lig
increase (in the yellow box at top) to calculate weeks 2-4).
------------------------------------------
PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st w
too close in weight to the 1st work set so the warmup sets are 40%, 47%
other weeks, 3x3, and 5-3-1 are still 40,50,60% for
-----------------------------------------
CYCLE 1 TAB (First 4 weeks):

The most important area is in yellow under "Reps achieved" & "Weight u
your estimated 1RM and all the other numbe
If you know your true 1RM, enter it into the "Estimated 1RM" area. BECA
and you enter it into the Weight Used / Reps Achieved area, it wil
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
shoot for.
CYCLE 2 - 7 TABs:
The "Training Max" is increased 5lbs for upper body exercises and 10
numbers that the sheet uses to calculate your nu
The 90% 1RM and Estimated max are there for reference if you need
numbers are taken from your best weight/rep max from the previous c
enter new maxes in Cycle 2-5 tabs. (You will need to input your assist
however)
NOTE: If you truly need to adjust something, adjust the "Training Max" s
your warmups/work sets.
It's not about how you train, It's about WHY you
Travis
http://www.violentzen.com
er 5/3/1 Version 1.2 Updates:
dsheet
ayout
1. Select Kilos or Pounds from the dropdown and
n.com Version 1.2
watch the magic unfold as you are whisked away
into a world of metric or imperial units.
Spreadsheet (Original)
Weeeeee!!! Ability to select KG's or LB's now.
e to Watch the Version 1.2 UPDATE Video <<
S NOW ! 2. Rebranding everything from DIY Strength
n I Update
TIONS ***this Spreadsheet
Training to Violent Zen. (DIY will not go away
Them though)
nd "Off Days"):
3. Be sure to watch the Version 1.2 Update Video.
you perform any other assistance work you'd like.
Link is to the left of this box.
them for "play days", GPP, conditioning, etc...
4. Removed the "Assistance Increase %" because
elds as an example. You can do conditioning or
it didn't actually work, and is really unnecessary.
to have your "off" day, just don't overdo it! (Do
You should know if you can go up a bit and just do
t out with something simple)
it.
print on a separate page. I like to print double
5. Added "Assistance Work" Tab. Whatever's in
ou really need to reference your max in the gym?
the yellow cells, will be available via a dropdown
e the print area if you want.
list for 'assistance' OR you can enter your own.
XERCISES: This is NOT a comprehensive list, and I'm also NOT
and play with increasingsaying thethese
weightarebetween
the 'best' assistance exercises.
rcises and 1 ab exercise for each wkout.
(Some of them like leg extensions and leg curls, I
never do unless I'm rehabbing an injury).
be anywhere from 3-5 sets x 10 reps to 20 reps.
t up for something like lunges
I just wanted(total
to 5 x 12 reps,
include a decent list to give you
with abs I normally do 5x13 unless I'm doing
ideas for the workout. You a can enter in your own
3x7 supersetting 2 ab exercises.
still if you1.1
want (in the yellow cells).
Version Updates:
e first weight (in light6.yellow
Minor boxes) and the
formatting %
changes
Added Cycles
ulate weeks 2-4). OR do it manually. 6 & 7
7. Updated
All links
assistance work now copies from the previous
------------------
tab
up set of the 1st week unless
(3x5 workyou want
sets) toachange
was little it manually.
sets are 40%, 47%, 55% of your 90% max. (The
Days of the week copy from the previous tab if you
still 40,50,60% for warmup.)
------------------ change days.
e first weight (in light6.yellow
Minor boxes) and the
formatting %
changes
Added Cycles
ulate weeks 2-4). OR do it manually. 6 & 7
7. Updated
All links
assistance work now copies from the previous
------------------
tab
up set of the 1st week unless
(3x5 workyou want
sets) toachange
was little it manually.
sets are 40%, 47%, 55% of your 90% max. (The
Days of the week copy from the previous tab if you
still 40,50,60% for warmup.)
------------------ change days.
Fixed some uneccessary calculations (They should

st 4 weeks):
not have been causing any problems but now it's
eved" & "Weight used". This is used to calculate
cleaner).
ll the other numbers.
Minor formatting changes
d 1RM" area. BECAUSE, if your true 1RM is 200x1
chieved area, it will calculate it incorrectly.
Added links on Destructions tab
e are "warmups". The last set rep number is grey
ed. The greyed number is minimum you should
or.
7 TABs:
y exercises and 10lbs for lower. These are the
o calculate your numbers.
rence if you need to reset the program. These

rom the previous cycle. You should not need to
o input your assistance initial weights like tab 1
er)
e "Training Max" since this is the number used for

work sets.
t's about WHY you train,

s
entzen.com
n and
away
ow.
h
way
Video.
ecause
ssary.
just do
's in
down
wn.
so NOT
ises.
urls, I
you
r own
evious
b if you
evious
b if you
should
ow it's
Squat Bench Deadlift OH Press
Front Squat Incline Bench Romanian DeadsWide Upright Row
GM (Standing) Dbell Inc Bench Stiff Leg Deads Face Pulls
GM (Dead) Cable Flyes Glute Ham Raise Shrugs
GM (Seated) Dbell Flyes Reverse Hyper Overhand BB Curl Only add assistance
Dbell Lunges Wide Dips Hip Thrusts Hammer Curl exercises in the Yel
Barbell Lunges Close Grip BenchFarmer Walk EZ Bar Curl cells.
Leg Curl Back Extension JM Press
Leg Ext French Press
Anything withing th
Hip Thrusts Skull Crushers
Farmer Walk Close Grip Dips
cells will be availab
Back Extension dropdown in the as
rows in each cycle.
nly add assistance
xercises in the Yellow
ells.
nything withing the Yellow

ells will be available via a
ropdown in the assistance
ows in each cycle.
Wendler 5/3/1 by ViolentZen.com
Week 1 Week 2 Week 3 Week 4 - DE

Exercise
Weight Reps Notes Weight Reps Notes Weight Reps Notes Weight
151 5 151 5 151 5 -
177 5 188 5 188 5 -
207 3 226 3 226 3 -
at
Monday
u
245 5 264 3 282 5 151
q
S
282 5 301 3 320 3 188
320 5 339 3 358 1 226
Assistance 1 5x10 0 5x10 0 5x10 0
Assistance 2 5x10 0 5x10 0 5x10 0
Core Exercise 5x13 0 5x13 0 5x13 0
110 5 110 5 110 5 -
129 5 137 5 137 5 -
ch
151 3 165 3 165 3 -

Tuesday
en
178 5 192 3 206 5 110

B
206 5 219 3 233 3 137

233 5 247 3 261 1 165
Assistance 1 5x10 0 5x10 0 5x10 0
Assistance 2 5x10 0 5x10 0 5x10 0
0 5 0 5 0 5 -
0 5 0 5 0 5 -
t
lif
0 3 0 3 0 3 -
Thursday
0 5 0 3 0 5 0
ea
0 5 0 3 0 3 0
D
0 5 0 3 0 1 0
Assistance 1 5x10 0 5x10 0 5x10 0
Assistance 2 5x10 0 5x10 0 5x10 0
0 5 0 5 0 5 -
0 5 0 5 0 5 -
ss
0 3 0 3 0 3 -
re
P
0 5 0 3 0 5 0
Friday
0 5 0 3 0 3 0
O
0 5 0 3 0 1 0
Assistance 1 5x10 0 5x10 0 5x10 0
Assistance 2 5x10 0 5x10 0 5x10 0
350289538.xlsx Cycle 1
Friday

Exercise
Sat or Sun ("Off") Wed - ("Off")
Week 4 - DELOAD
Reps Notes
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
5x13
Week 4 - DELOAD
Reps Notes

Exercise
155 5 155 5 155 5 -
182 5 193 5 193 5 -
213 3 232 3 232 3 -
at
Monday
u
251 5 271 3 290 5 155
q
S
290 5 309 3 329 3 193
329 5 348 3 367 1 232
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
Core Exercise 0 5x13 0 5x13 0 5x13 0
112 5 112 5 112 5 -
131 5 140 5 140 5 -
ch
154 3 168 3 168 3 -

Tuesday
en
182 5 196 3 210 5 112

B
210 5 223 3 237 3 140

237 5 251 3 265 1 168
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
Core Exercise 0 0 0 0
4 5 4 5 4 5 -
5 5 5 5 5 5 -
t
lif
6 3 6 3 6 3 -
Thursday
7 5 7 3 8 5 4
ea
8 5 8 3 9 3 5
D
9 5 9 3 10 1 6
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
2 5 2 5 2 5 -
2 5 3 5 3 5 -
ss
3 3 3 3 3 3 -
re
P
3 5 4 3 4 5 2
Friday
4 5 4 3 4 3 3
O
4 5 5 3 5 1 3
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
Friday

Exercise
Week 4 - DELOAD
Reps Notes
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
5x12
Week 4 - DELOAD
Reps Notes

Exercise
159 5 159 5 159 5 -
186 5 198 5 198 5 -
218 3 238 3 238 3 -
at
Monday
u
258 5 278 3 297 5 159
q
S
297 5 317 3 337 3 198
337 5 357 3 377 1 238
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
114 5 114 5 114 5 -
134 5 142 5 142 5 -
ch
156 3 171 3 171 3 -

Tuesday
en
185 5 199 3 213 5 114

B
213 5 227 3 242 3 142

242 5 256 3 270 1 171
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
8 5 8 5 8 5 -
9 5 10 5 10 5 -
t
lif
11 3 12 3 12 3 -
Thursday
13 5 14 3 15 5 8
ea
15 5 16 3 17 3 10
D
17 5 18 3 19 1 12
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
4 5 4 5 4 5 -
5 5 5 5 5 5 -
ss
6 3 6 3 6 3 -
re
P
7 5 7 3 8 5 4
Friday
8 5 8 3 9 3 5
O
9 5 9 3 10 1 6
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
Friday

Exercise
Week 4 - DELOAD
Reps Notes
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
5x12
Week 4 - DELOAD
Reps Notes

Exercise
163 5 163 5 163 5 -
191 5 203 5 203 5 -
224 3 244 3 244 3 -
at
Monday
u
264 5 285 3 305 5 163
q
S
305 5 325 3 346 3 203
346 5 366 3 386 1 244
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
116 5 116 5 116 5 -
136 5 145 5 145 5 -
ch
159 3 174 3 174 3 -

Tuesday
en
188 5 203 3 217 5 116

B
217 5 231 3 246 3 145

246 6 260 3 275 1 174
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
12 5 12 5 12 5 -
14 5 15 5 15 5 -
t
lif
17 3 18 3 18 3 -
Thursday
20 5 21 3 23 5 12
ea
23 5 24 3 26 3 15
D
26 5 27 3 29 1 18
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
6 5 6 5 6 5 -
7 5 8 5 8 5 -
ss
8 3 9 3 9 3 -
re
P
10 5 11 3 11 5 6
Friday
11 5 12 3 13 3 8
O
13 5 14 3 14 1 9
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
Friday

Exercise
Week 4 - DELOAD
Reps Notes
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
5x12
Week 4 - DELOAD
Reps Notes

Exercise
167 5 167 5 167 5 -
196 5 208 5 208 5 -
229 3 250 3 250 3 -
at
Monday
u
271 5 292 3 312 5 167
q
S
312 5 333 3 354 3 208
354 5 375 3 396 1 250
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
118 5 118 5 118 5 -
138 5 147 5 147 5 -
ch
162 3 177 3 177 3 -

Tuesday
en
191 5 206 3 221 5 118

B
221 5 235 3 250 3 147

250 5 265 3 280 1 177
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
16 5 16 5 16 5 -
19 5 20 5 20 5 -
t
lif
22 3 24 3 24 3 -
Thursday
26 5 28 3 30 5 16
ea
30 5 32 3 34 3 20
D
34 5 36 3 38 1 24
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
8 5 8 5 8 5 -
9 5 10 5 10 5 -
ss
11 3 12 3 12 3 -
re
P
13 5 14 3 15 5 8
Friday
15 5 16 3 17 3 10
O
17 5 18 3 19 1 12
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
Friday

Exercise
Week 4 - DELOAD
Reps Notes
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
5x12
Week 4 - DELOAD
Reps Notes

Exercise
171 5 171 5 171 5 -
201 5 213 5 213 5 -
235 3 256 3 256 3 -
at
Monday
u
277 5 299 3 320 5 171
q
S
320 5 341 3 363 3 213
363 5 384 3 405 1 256
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
120 5 120 5 120 5 -
141 5 150 5 150 5 -
ch
165 3 180 3 180 3 -

Tuesday
en
195 5 210 3 225 5 120

B
225 5 239 3 254 3 150

254 5 269 3 284 1 180
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
20 5 20 5 20 5 -
24 5 25 5 25 5 -
t
lif
28 3 30 3 30 3 -
Thursday
33 5 35 3 38 5 20
ea
38 5 40 3 43 3 25
D
43 5 45 3 48 1 30
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
10 5 10 5 10 5 -
12 5 13 5 13 5 -
ss
14 3 15 3 15 3 -
re
P
16 5 18 3 19 5 10
Friday
19 5 20 3 21 3 13
O
21 5 23 3 24 1 15
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
Friday

Exercise
Week 4 - DELOAD
Reps Notes
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
5x12
Week 4 - DELOAD
Reps Notes

Exercise
175 5 175 5 175 5 -
205 5 218 5 218 5 -
240 3 262 3 262 3 -
at
Monday
u
284 5 306 3 327 5 175
q
S
327 5 349 3 371 3 218
371 5 393 3 415 1 262
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
122 5 122 5 122 5 -
143 5 152 5 152 5 -
ch
167 3 183 3 183 3 -

Tuesday
en
198 5 213 3 228 5 122

B
228 5 243 3 259 3 152

259 5 274 3 289 1 183
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
24 5 24 5 24 5 -
28 5 30 5 30 5 -
t
lif
33 3 36 3 36 3 -
Thursday
39 5 42 3 45 5 24
ea
45 5 48 3 51 3 30
D
51 5 54 3 57 1 36
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
12 5 12 5 12 5 -
14 5 15 5 15 5 -
ss
17 3 18 3 18 3 -
re
P
20 5 21 3 23 5 12
Friday
23 5 24 3 26 3 15
O
26 5 27 3 29 1 18
Assistance 1 0 5x10 0 5x10 0 5x10 0
Assistance 2 0 5x10 0 5x10 0 5x10 0
Friday

Exercise
Week 4 - DELOAD
Reps Notes
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
-
-
-
5
5
5
5x10
5x10
5x13
-
-
-
5
5
5
5x10
5x10
5x12
Week 4 - DELOAD
Reps Notes

Wendler.5 3 1WorkoutSpreadsheet v1

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Wendler.5 3 1WorkoutSpreadsheet v1

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Formatos disponíveis

Jim Wendler 5/3/1

Click Here to Watch My Video on How to Use the Spreadsheet (Ori

Depending on the exercise, assistance exercises can be anywhere from

CYCLE 1 TAB (First 4 weeks):

Fixed some uneccessary calculations (They should

rence if you need to reset the program. These

e "Training Max" since this is the number used for

t's about WHY you train,

nything withing the Yellow

Week 1 Week 2 Week 3 Week 4 - DE

151 3 165 3 165 3 -

178 5 192 3 206 5 110

206 5 219 3 233 3 137

Core Exercise 5x13 0 5x13 0 5x13 0

Week 1 Week 2 Week 3 Week 4 - DE

Week 1 Week 2 Week 3 Week 4 - DE

154 3 168 3 168 3 -

182 5 196 3 210 5 112

210 5 223 3 237 3 140

Core Exercise 0 5x12 0 5x12 0 5x12 0

Week 1 Week 2 Week 3 Week 4 - DE

Week 1 Week 2 Week 3 Week 4 - DE

156 3 171 3 171 3 -

185 5 199 3 213 5 114

213 5 227 3 242 3 142

Core Exercise 0 5x12 0 5x12 0 5x12 0

Week 1 Week 2 Week 3 Week 4 - DE

Week 1 Week 2 Week 3 Week 4 - DE

159 3 174 3 174 3 -

188 5 203 3 217 5 116

217 5 231 3 246 3 145

Core Exercise 0 5x12 0 5x12 0 5x12 0

Week 1 Week 2 Week 3 Week 4 - DE

Week 1 Week 2 Week 3 Week 4 - DE

162 3 177 3 177 3 -

191 5 206 3 221 5 118

221 5 235 3 250 3 147

Core Exercise 0 5x12 0 5x12 0 5x12 0

Week 1 Week 2 Week 3 Week 4 - DE

Week 1 Week 2 Week 3 Week 4 - DE

165 3 180 3 180 3 -

195 5 210 3 225 5 120

225 5 239 3 254 3 150

Core Exercise 0 5x12 0 5x12 0 5x12 0

Week 1 Week 2 Week 3 Week 4 - DE

Week 1 Week 2 Week 3 Week 4 - DE

167 3 183 3 183 3 -

198 5 213 3 228 5 122

228 5 243 3 259 3 152

Core Exercise 0 5x12 0 5x12 0 5x12 0

Week 1 Week 2 Week 3 Week 4 - DE

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