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Workout Spreadsheet
Landscape Layout
by ViolentZen.com
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
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
-----------------------------------------
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.
7 TABs:
y exercises and 10lbs for lower. These are the
o calculate your numbers.
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.
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
en
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
Core Exercise 5x13 0 5x13 0 5x13 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
Wendler 5/3/1 by ViolentZen.com
Friday
350289538.xlsx Cycle 1
Wendler 5/3/1 by ViolentZen.com
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
350289538.xlsx Cycle 1
Wendler 5/3/1 by ViolentZen.com
5x13
Week 4 - DELOAD
Reps Notes
350289538.xlsx Cycle 1
Wendler 5/3/1 by ViolentZen.com
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
en
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
Core Exercise 0 5x13 0 5x13 0 5x13 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
350289538.xlsx Cycle 2
Wendler 5/3/1 by ViolentZen.com
Friday
350289538.xlsx Cycle 2
Wendler 5/3/1 by ViolentZen.com
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
350289538.xlsx Cycle 2
Wendler 5/3/1 by ViolentZen.com
5x12
Week 4 - DELOAD
Reps Notes
350289538.xlsx Cycle 2
Wendler 5/3/1 by ViolentZen.com
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
Core Exercise 0 5x13 0 5x13 0 5x13 0
114 5 114 5 114 5 -
134 5 142 5 142 5 -
ch
en
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
Core Exercise 0 5x13 0 5x13 0 5x13 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
350289538.xlsx Cycle 3
Wendler 5/3/1 by ViolentZen.com
Friday
350289538.xlsx Cycle 3
Wendler 5/3/1 by ViolentZen.com
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
350289538.xlsx Cycle 3
Wendler 5/3/1 by ViolentZen.com
5x12
Week 4 - DELOAD
Reps Notes
350289538.xlsx Cycle 3
Wendler 5/3/1 by ViolentZen.com
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
Core Exercise 0 5x13 0 5x13 0 5x13 0
116 5 116 5 116 5 -
136 5 145 5 145 5 -
ch
en
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
Core Exercise 0 5x13 0 5x13 0 5x13 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
350289538.xlsx Cycle 4
Wendler 5/3/1 by ViolentZen.com
Friday
350289538.xlsx Cycle 4
Wendler 5/3/1 by ViolentZen.com
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
350289538.xlsx Cycle 4
Wendler 5/3/1 by ViolentZen.com
5x12
Week 4 - DELOAD
Reps Notes
350289538.xlsx Cycle 4
Wendler 5/3/1 by ViolentZen.com
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
Core Exercise 0 5x13 0 5x13 0 5x13 0
118 5 118 5 118 5 -
138 5 147 5 147 5 -
ch
en
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
Core Exercise 0 5x13 0 5x13 0 5x13 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
350289538.xlsx Cycle 5
Wendler 5/3/1 by ViolentZen.com
Friday
350289538.xlsx Cycle 5
Wendler 5/3/1 by ViolentZen.com
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
350289538.xlsx Cycle 5
Wendler 5/3/1 by ViolentZen.com
5x12
Week 4 - DELOAD
Reps Notes
350289538.xlsx Cycle 5
Wendler 5/3/1 by ViolentZen.com
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
Core Exercise 0 5x13 0 5x13 0 5x13 0
120 5 120 5 120 5 -
141 5 150 5 150 5 -
ch
en
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
Core Exercise 0 5x13 0 5x13 0 5x13 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
350289538.xlsx Cycle 6
Wendler 5/3/1 by ViolentZen.com
Friday
350289538.xlsx Cycle 6
Wendler 5/3/1 by ViolentZen.com
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
350289538.xlsx Cycle 6
Wendler 5/3/1 by ViolentZen.com
5x12
Week 4 - DELOAD
Reps Notes
350289538.xlsx Cycle 6
Wendler 5/3/1 by ViolentZen.com
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
Core Exercise 0 5x13 0 5x13 0 5x13 0
122 5 122 5 122 5 -
143 5 152 5 152 5 -
ch
en
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
Core Exercise 0 5x13 0 5x13 0 5x13 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
350289538.xlsx Cycle 7
Wendler 5/3/1 by ViolentZen.com
Friday
350289538.xlsx Cycle 7
Wendler 5/3/1 by ViolentZen.com
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
350289538.xlsx Cycle 7
Wendler 5/3/1 by ViolentZen.com
5x12
Week 4 - DELOAD
Reps Notes
350289538.xlsx Cycle 7