5/3/1 - Jim Wendler Method For this spreadsheet, changes only need to be made to Weight and Reps The

formula used is the one in Wendler's Book. BUY WENDLER's BOOK. You won't regret it. Link to Purchase 5/3/1 by Jim Wendler There are 4 sheets in this workbook, to keep track of progression. Cycle 1 Week 1 - 65-75-85 Week 2 - 70-80-90 Military Military Err:509 Weight Reps Err:509 5 Err:509 5 Err:509 3 Err:509 5 Err:509 5 Err:509 5+ Deadlift Err:509 Weight Reps Err:509 5 Err:509 5 Err:509 3 Err:509 5 Err:509 5 Err:509 5+ Bench Err:509 Weight Reps Err:509 5 Err:509 5 Err:509 3 Err:509 5 Err:509 5 Err:509 5+ Squat Reps Err:509 Weight Err:509 Err:509 Reps 5 5 3 3 3 3+ Deadlift Err:509 Reps 5 5 3 3 3 3+ Bench Err:509 Reps 5 5 3 3 3 3+ Squat Err:509 Reps 5 Weight Err:509 Reps 5 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 5 3 1+ Squat Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 5 3 1+ Bench Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 5 3 1+ Deadlift Err:509 Week 3 - 75-85-95 Military Err:509 Weight Reps Max Training Max 90%

5 5 3 5 5 5+

Err:509 Err:509 Err:509 Err:509 Err:509

5 3 3 3 3+

Err:509 Err:509 Err:509 Err:509 Err:509

5 3 5 3 1+

Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. You don't not have t Wendler stresses choosing assistance work that addresses your weak areas, but does not take away Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance exercises for each day

Assistance Work # 1: Boring But Big

Military Press Day Military Press - 5 sets of 10 reps Chin-ups - 5 sets of 10 reps Deadlift Day Deadlift - 5 sets of 10 reps Hanging Leg Raise - 5 sets of 15 reps Bench Press Day Bench Press - 5 sets of 10 reps Dumbbell Row - 5 sets of 10 reps Squat Day Squat - 5 sets of 10 reps Leg Curl - 5 sets of 10 reps Assistance Work #2: The Triumvirate Military Press Day Dips - 5 sets of 15 reps Chin-ups - 5 sets of 10 reps Deadlift Day Good Mornings - 5 sets of 12 reps Hanging Leg Raise - 5 sets of 15 reps Bench Press Day Dumbbell Bench Press - 5 sets of 15 reps Dumbbell Row - 5 sets of 10 reps Squat Day Leg Press - 5 sets of 15 reps Leg Curl - 5 Sets of 10 reps

Assistance Work #3: I'm Not Doing Jack Shit Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommended by him. For ad

Assistance Work #4: Periodization Bible by Dave Tate

For this selection, choose ONE exercise from each category, and perform it for 5 sets of 10-20 reps Assistance Work can be changed every week, but he recommends keeping them consistent for each c Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdowns and do each fo

NOTE: Assistance work for Military Press Day and Bench Press Day are suppose to be identical, not a Military Press Day Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline Press, Dips, P Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldowns, Face Pull Triceps - Triceps Pushdowns or Triceps Extensions Deadlift Day Hamstrings - Leg Curls or Glute-Ham Raise Quads - Leg Press, Lunges, Hack Squats Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend Bench Press Day Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline Press, Dips, P Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldowns, Face Pull Triceps - Triceps Pushdowns or Triceps Extensions Squat Day Low Back - Reverse Hyper, Back Raise, Good Morning Quads - Leg Press, Lunges, Hack Squats Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend

Assistance Work #5: Bodyweight

For this selection, all assistance work is done with only bodyweight exercises Military Press Day Chin-Ups - No less than 75 reps Dips - No Less than 75 reps Deadlift Day Glute Ham Raise - No less than 75 reps Leg Raises - No less than 75 reps Bench Press Day Chin-Ups - No less than 75 reps Pushups - No less than 75 reps Squat Day One Leg Squat - No less than 75 reps Sit-ups - No less than 75 reps

Squat Deadlift Bench 345 385 3 5 380 450 340 405

PressMilitary 245 3 270 245

Press 155 5 180 160

Week 4 - Deload 40-50-60 Military Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 Weight Err:509 Err:509 Err:509

Deadlift Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 Weight Err:509 Err:509 Err:509

Bench Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 Weight Err:509 Err:509 Err:509

Squat Err:509 Weight Err:509 Reps 5 Weight Err:509

Err:509 Err:509 Err:509 Err:509 Err:509

5 3

Err:509 Err:509

k. You don't not have to follow these programs. t does not take away from your main lift. These are just examples. exercises for each day.

mended by him. For advanced lifters who have very little time.

5 sets of 10-20 reps m consistent for each cycle. downs and do each for 5 sets of 10-20 Reps after completing my main lift

to be identical, not a typo

, Incline Press, Dips, Pushups t Pulldowns, Face Pulls, Shrugs

, Incline Press, Dips, Pushups t Pulldowns, Face Pulls, Shrugs

5/3/1 - Jim Wendler Method

Cycle 2 Week 1 - 65-75-85 Week 2 - 70-80-90 Military Military Reps 5 5 3 5 5 5+ 150 Weight 60 75 90 100 115 130 Reps 5 5 3 3 3 3+ 150 Weight 60 75 90 105 120 135

Deadlift Deadlift Reps 5 5 3 5 5 5+ 375 Weight 150 190 225 245 280 320 Reps 5 5 3 3 3 3+ 375 Weight 150 190 225 265 300 340

Bench Bench Reps 5 5 3 5 5 5+ 225 Weight 90 115 135 145 170 190 Reps 5 5 3 3 3 3+ 225 Weight 90 115 135 160 180 205

Powerclean Powerclean Reps 5 5 3 5 5 5+ 140 Weight 55 70 85 90 105 120 Reps 5 5 3 3 3 3+ 140 Weight 55 70 85 100 110 125

Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. You don't not have t Wendler stresses choosing assistance work that addresses your weak areas, but does not take away Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance exercises for each day

Assistance Work # 1: Boring But Big

Military Press Day Military Press - 5 sets of 10 reps Chin-ups - 5 sets of 10 reps Deadlift Day Deadlift - 5 sets of 10 reps Hanging Leg Raise - 5 sets of 15 reps Bench Press Day Bench Press - 5 sets of 10 reps Dumbbell Row - 5 sets of 10 reps Squat Day Squat - 5 sets of 10 reps Leg Curl - 5 sets of 10 reps Assistance Work #2: The Triumvirate Military Press Day Dips - 5 sets of 15 reps Chin-ups - 5 sets of 10 reps Deadlift Day Good Mornings - 5 sets of 12 reps Hanging Leg Raise - 5 sets of 15 reps Bench Press Day Dumbbell Bench Press - 5 sets of 15 reps Dumbbell Row - 5 sets of 10 reps Squat Day Leg Press - 5 sets of 15 reps Leg Curl - 5 Sets of 10 reps Assistance Work #3: I'm Not Doing Jack Shit

Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommended by him. For ad

Assistance Work #4: Periodization Bible by Dave Tate

For this selection, choose ONE exercise from each category, and perform it for 5 sets of 10-20 reps Assistance Work can be changed every week, but he recommends keeping them consistent for each c Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdowns and do each fo NOTE: Assistance work for Military Press Day and Bench Press Day are suppose to be identical, not a Military Press Day Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline Press, Dips, P Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldowns, Face Pull Triceps - Triceps Pushdowns or Triceps Extensions Deadlift Day Hamstrings - Leg Curls or Glute-Ham Raise Quads - Leg Press, Lunges, Hack Squats Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend Bench Press Day Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline Press, Dips, P Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldowns, Face Pull Triceps - Triceps Pushdowns or Triceps Extensions Squat Day Low Back - Reverse Hyper, Back Raise, Good Morning Quads - Leg Press, Lunges, Hack Squats Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend

Assistance Work #5: Bodyweight

For this selection, all assistance work is done with only bodyweight exercises Military Press Day Chin-Ups - No less than 75 reps Dips - No Less than 75 reps Deadlift Day Glute Ham Raise - No less than 75 reps Leg Raises - No less than 75 reps Bench Press Day Chin-Ups - No less than 75 reps Pushups - No less than 75 reps Squat Day One Leg Squat - No less than 75 reps Sit-ups - No less than 75 reps

Power Clean Deadlift Bench Press Military Press Weight 210 330 205 120 Reps 3 1 3 3 Max 230 340 225 130 Training Max 140 375 225 150 90%

Week 3 - 75-85-95 Military 150 Reps 5 5 3 5 3 1+ Weight 60 75 90 115 130 145

Week 4 - Deload 40-50-60 Military 150 Reps 5 5 3 Weight 60 75 90

Deadlift 375 Reps 5 5 3 5 3 1+ Weight 150 190 225 280 320 355

Deadlift 375 Reps 5 5 3 Weight 150 190 225

Bench 225 Reps 5 5 3 5 3 1+ Weight 90 115 135 170 190 215

Bench 225 Reps 5 5 3 Weight 90 115 135

Powerclean 140 Reps 5 5 3 5 3 1+ Weight 55 70 85 105 120 135

Powerclean 140 Reps 5 5 3 Weight 55 70 85

's book. You don't not have to follow these programs. eas, but does not take away from your main lift. These are just examples. tance exercises for each day.

ecommended by him. For advanced lifters who have very little time.

it for 5 sets of 10-20 reps ng them consistent for each cycle. p Pushdowns and do each for 5 sets of 10-20 Reps after completing my main lift ppose to be identical, not a typo

y Press, Incline Press, Dips, Pushups ws, Lat Pulldowns, Face Pulls, Shrugs

y Press, Incline Press, Dips, Pushups ws, Lat Pulldowns, Face Pulls, Shrugs

5/3/1 - Jim Wendler Method Weight Reps Max Training Max 90%

Cycle 3 Week 1 - 65-75-85 Week 2 - 70-80-90 Military Military Err:509 Weight Reps Err:509 5 Err:509 5 Err:509 3 Err:509 5 Err:509 5 Err:509 5+ Deadlift Err:509 Weight Reps Err:509 5 Err:509 5 Err:509 3 Err:509 5 Err:509 5 Err:509 5+ Bench Err:509 Weight Reps Err:509 5 Err:509 5 Err:509 3 Err:509 5 Err:509 5 Err:509 5+ Squat Reps Err:509 Weight Err:509 Err:509 Reps 5 5 3 3 3 3+ Deadlift Err:509 Reps 5 5 3 3 3 3+ Bench Err:509 Reps 5 5 3 3 3 3+ Squat Err:509 Reps 5 Weight Err:509 Reps 5 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 5 3 1+ Squat Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 5 3 1+ Bench Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 5 3 1+ Deadlift Err:509 Week 3 - 75-85-95 Military Err:509

5 5 3 5 5 5+

Err:509 Err:509 Err:509 Err:509 Err:509

5 3 3 3 3+

Err:509 Err:509 Err:509 Err:509 Err:509

5 3 5 3 1+

Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. You don't not have t Wendler stresses choosing assistance work that addresses your weak areas, but does not take away Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance exercises for each day

Assistance Work # 1: Boring But Big

Military Press Day Military Press - 5 sets of 10 reps Chin-ups - 5 sets of 10 reps Deadlift Day Deadlift - 5 sets of 10 reps Hanging Leg Raise - 5 sets of 15 reps Bench Press Day Bench Press - 5 sets of 10 reps Dumbbell Row - 5 sets of 10 reps Squat Day Squat - 5 sets of 10 reps Leg Curl - 5 sets of 10 reps Assistance Work #2: The Triumvirate Military Press Day Dips - 5 sets of 15 reps Chin-ups - 5 sets of 10 reps Deadlift Day Good Mornings - 5 sets of 12 reps Hanging Leg Raise - 5 sets of 15 reps Bench Press Day Dumbbell Bench Press - 5 sets of 15 reps Dumbbell Row - 5 sets of 10 reps Squat Day Leg Press - 5 sets of 15 reps Leg Curl - 5 Sets of 10 reps

Assistance Work #3: I'm Not Doing Jack Shit Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommended by him. For ad

Assistance Work #4: Periodization Bible by Dave Tate

For this selection, choose ONE exercise from each category, and perform it for 5 sets of 10-20 reps Assistance Work can be changed every week, but he recommends keeping them consistent for each c Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdowns and do each fo

NOTE: Assistance work for Military Press Day and Bench Press Day are suppose to be identical, not a Military Press Day Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline Press, Dips, P Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldowns, Face Pull Triceps - Triceps Pushdowns or Triceps Extensions Deadlift Day Hamstrings - Leg Curls or Glute-Ham Raise Quads - Leg Press, Lunges, Hack Squats Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend Bench Press Day Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline Press, Dips, P Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldowns, Face Pull Triceps - Triceps Pushdowns or Triceps Extensions Squat Day Low Back - Reverse Hyper, Back Raise, Good Morning Quads - Leg Press, Lunges, Hack Squats Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend

Assistance Work #5: Bodyweight

For this selection, all assistance work is done with only bodyweight exercises Military Press Day Chin-Ups - No less than 75 reps Dips - No Less than 75 reps Deadlift Day Glute Ham Raise - No less than 75 reps Leg Raises - No less than 75 reps Bench Press Day Chin-Ups - No less than 75 reps Pushups - No less than 75 reps Squat Day One Leg Squat - No less than 75 reps Sit-ups - No less than 75 reps

Squat Deadlift Bench 345 385 3 5 380 450 340 405

PressMilitary 245 3 270 245

Press 155 5 180 160

Week 4 - Deload 40-50-60 Military Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 Weight Err:509 Err:509 Err:509

Deadlift Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 Weight Err:509 Err:509 Err:509

Bench Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 Weight Err:509 Err:509 Err:509

Squat Err:509 Weight Err:509 Reps 5 Weight Err:509

Err:509 Err:509 Err:509 Err:509 Err:509

5 3

Err:509 Err:509

k. You don't not have to follow these programs. t does not take away from your main lift. These are just examples. exercises for each day.

mended by him. For advanced lifters who have very little time.

5 sets of 10-20 reps m consistent for each cycle. downs and do each for 5 sets of 10-20 Reps after completing my main lift

to be identical, not a typo

, Incline Press, Dips, Pushups t Pulldowns, Face Pulls, Shrugs

, Incline Press, Dips, Pushups t Pulldowns, Face Pulls, Shrugs

5/3/1 - Jim Wendler Method Weight Reps Max Training Max 90%

Cycle 4 Week 1 - 65-75-85 Week 2 - 70-80-90 Military Military Err:509 Weight Reps Err:509 5 Err:509 5 Err:509 3 Err:509 5 Err:509 5 Err:509 5+ Deadlift Err:509 Weight Reps Err:509 5 Err:509 5 Err:509 3 Err:509 5 Err:509 5 Err:509 5+ Bench Err:509 Weight Reps Err:509 5 Err:509 5 Err:509 3 Err:509 5 Err:509 5 Err:509 5+ Squat Reps Err:509 Weight Err:509 Err:509 Reps 5 5 3 3 3 3+ Deadlift Err:509 Reps 5 5 3 3 3 3+ Bench Err:509 Reps 5 5 3 3 3 3+ Squat Err:509 Reps 5 Weight Err:509 Reps 5 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 5 3 1+ Squat Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 5 3 1+ Bench Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 5 3 1+ Deadlift Err:509 Week 3 - 75-85-95 Military Err:509

5 5 3 5 5 5+

Err:509 Err:509 Err:509 Err:509 Err:509

5 3 3 3 3+

Err:509 Err:509 Err:509 Err:509 Err:509

5 3 5 3 1+

Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. You don't not have t Wendler stresses choosing assistance work that addresses your weak areas, but does not take away Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance exercises for each day

Assistance Work # 1: Boring But Big

Military Press Day Military Press - 5 sets of 10 reps Chin-ups - 5 sets of 10 reps Deadlift Day Deadlift - 5 sets of 10 reps Hanging Leg Raise - 5 sets of 15 reps Bench Press Day Bench Press - 5 sets of 10 reps Dumbbell Row - 5 sets of 10 reps Squat Day Squat - 5 sets of 10 reps Leg Curl - 5 sets of 10 reps Assistance Work #2: The Triumvirate Military Press Day Dips - 5 sets of 15 reps Chin-ups - 5 sets of 10 reps Deadlift Day Good Mornings - 5 sets of 12 reps Hanging Leg Raise - 5 sets of 15 reps Bench Press Day Dumbbell Bench Press - 5 sets of 15 reps Dumbbell Row - 5 sets of 10 reps Squat Day Leg Press - 5 sets of 15 reps Leg Curl - 5 Sets of 10 reps

Assistance Work #3: I'm Not Doing Jack Shit Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommended by him. For ad

Assistance Work #4: Periodization Bible by Dave Tate

For this selection, choose ONE exercise from each category, and perform it for 5 sets of 10-20 reps Assistance Work can be changed every week, but he recommends keeping them consistent for each c Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdowns and do each fo

NOTE: Assistance work for Military Press Day and Bench Press Day are suppose to be identical, not a Military Press Day Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline Press, Dips, P Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldowns, Face Pull Triceps - Triceps Pushdowns or Triceps Extensions Deadlift Day Hamstrings - Leg Curls or Glute-Ham Raise Quads - Leg Press, Lunges, Hack Squats Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend Bench Press Day Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline Press, Dips, P Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldowns, Face Pull Triceps - Triceps Pushdowns or Triceps Extensions Squat Day Low Back - Reverse Hyper, Back Raise, Good Morning Quads - Leg Press, Lunges, Hack Squats Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend

Assistance Work #5: Bodyweight

For this selection, all assistance work is done with only bodyweight exercises Military Press Day Chin-Ups - No less than 75 reps Dips - No Less than 75 reps Deadlift Day Glute Ham Raise - No less than 75 reps Leg Raises - No less than 75 reps Bench Press Day Chin-Ups - No less than 75 reps Pushups - No less than 75 reps Squat Day One Leg Squat - No less than 75 reps Sit-ups - No less than 75 reps

Squat Deadlift Bench 345 385 3 5 380 450 340 405

PressMilitary 245 3 270 245

Press 155 5 180 160

Week 4 - Deload 40-50-60 Military Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 Weight Err:509 Err:509 Err:509

Deadlift Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 Weight Err:509 Err:509 Err:509

Bench Err:509 Weight Err:509 Err:509 Err:509 Err:509 Err:509 Err:509 Reps 5 5 3 Weight Err:509 Err:509 Err:509

Squat Err:509 Weight Err:509 Reps 5 Weight Err:509

Err:509 Err:509 Err:509 Err:509 Err:509

5 3

Err:509 Err:509

k. You don't not have to follow these programs. t does not take away from your main lift. These are just examples. exercises for each day.

mended by him. For advanced lifters who have very little time.

5 sets of 10-20 reps m consistent for each cycle. downs and do each for 5 sets of 10-20 Reps after completing my main lift

to be identical, not a typo

, Incline Press, Dips, Pushups t Pulldowns, Face Pulls, Shrugs

, Incline Press, Dips, Pushups t Pulldowns, Face Pulls, Shrugs