5/3/1 Worksheet

IMPORTANT: Only Modify the Boxes Highlighted in Grey

Progress Tracker

The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to corre Furthermore, your highest 1RM to date is always displayed on top of the sheet and of course, is done automatically for you. The only thing that you need to do is enter the number of reps done in the main worksheet!

Stall Adjustment

What really sets this 5/3/1 Worksheet apart from the every other weekly workout sheet is the Stall Adjustment. As much as we time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, er to reset more than once?

This is what the Stall Adjustment is for. Not only will you be able to choose which exercise to reset, but also by how much. This previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. Y everything will always be correctly adjusted. This includes the Progress Tracker!

To use this feature, simply type any words or letter into the Stall Box next to the appropriate exercise and enter the amount of w cycle will be appropriately adjusted. Weights for the current cycle will remain unchanged. Of course, nobody ever wants to use this feature ;)

Rep Goals

Explaination of Rep Goals - In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. If you achieve the rep goal, your estimated 1RM will 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1RM by adding 5lbs onto your estimated 1RM. - However, if the estimated 1RM is lower than your current working 1RM at any given week, the rep goal for next week will be c 1RM by 5lbs or more.

For Example: Say my current working 1RM is 365 for squat. For week 1, I need to get 5+ for 310. The calculator also tells me that in order to at least 7 reps of 310 which will put me at an estimated 370. If I do get 7 reps, I will have to do 330x6=385 in week 2 to beat my max of 370 because if I only get 330x5, that is still an estima But say I wasn't feeling all that great and only went for the minimum number of 5 reps, that puts my estimated 1RM at 350, whic Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this scen 370. For 3/5/1 Powerlifting, the rep goals are only in effect for weeks 1 and 3. Week 3's rep goals are calculated based on week 1's

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. Yo give the same 1RM or even a lower 1RM. This is when you should modify the rep goal feature in the Start-Options page. Disclaimer: The rep goal is for you to play around with and is by no means trying to detract from the idea of 5/3/1. If yo

Other Features
Increment Per Cycle: From cycle to cycle, the working 1RMs for Squats and Deadlift will be increased by 10lbs and Press and Bench by 5lbs. You do have the option of changing this to your own preference by editing the cycle increment. Multi Estimators: The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of reps The Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RM The Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done) Assistance/ Accessory Tracker Features the Strength Template and is Compatible with both 5/3/1 and 3/5/1 PL Percentages Boring But Big Calculator also included!

Credits

This spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you th Please purchase his 5/3/1 Books if you have not done so already. Buy 5/3/1

The worksheet is protected by password and is not intended to be modified or changed without my direct consent or approval. T programmers for debugging, code refactoring, or development of future versions. Contact Me: You can reach me by the way of Private Messaging Pazienxa on Bodybuilding.com/forums or diregna on Reddit.

ksheet

v3.0F

Created by Pazienxa/diregna

the Boxes Highlighted in Grey

ss Tracker

number of reps done and the estimated 1RM will be automatically graphed and logged. h and tracker will be adjusted to correctly reflect this! urse, is done automatically for you. et!

djustment

the Stall Adjustment. As much as we all want never ending progress, there comes a eadjusting your entire workout logs, erasing your past progress, and what if you have

e to reset, but also by how much. This is all done without adjusting the numbers from operly adjusted to reflect the amount. You can reset as many times as necessary and

ate exercise and enter the amount of weight to back off. Your weights for the NEXT d.

p Goals

e the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM In week ed 1RM and the same concept works for week 3 if you get the rep goal. l greater than your current working 1RM, the following week's rep goal will still be generated

ek, the rep goal for next week will be calculated such that you will beat your current working

calculator also tells me that in order to beat my working 1RM of 365 by 5lbs, I will need to get

f I only get 330x5, that is still an estimated max of 370. at puts my estimated 1RM at 350, which is lower than my current working 1RM of 365. and calculate the rep goal. In this scenario it will be 330x5 which gives an estimated 1RM of

oals are calculated based on week 1's estimated 1RM

unt to get a more accurate estimate. You may notice that the rep goal for the next week may

o detract from the idea of 5/3/1. If you don't like it, by all means, ignore it!

Features

and Press and Bench by 5lbs. ment.

umber of reps of weight to achive a certain 1RM er of reps to achieve a certain 1RM

ages

redits

ndler. It is not intended to teach you the program or training methodologies.

without my direct consent or approval. The raw version will only be released to serious

ing.com/forums or diregna on Reddit.

531 Start/Options
Weight Reps 1RM 90% Military 135 5 150 135 Deadlift 405 5 455 410 Bench 225 5 255 230 Squat 315 5 355 320 Note: Information only needs to be entered once. Your training maxes will be automatically updated in each cycle. Increment/Cycle Military 5 Deadlift 10 Bench 5 Squat 10 Rounding 5 Rep Goal Increment Military 5 Deadlift 5 Bench 5 Squat 5 Weight Multi Estimator Reps 1RM

5/3/1 Program 3/5/1 Powerlifters Progress Tracker 531 Progress Tracker 351 Accessory Planner 531 Beginner

5/3/1 Calculator
1RM Calculator Weight Reps 1RM Rep Goal Calculator Weight 1RM Rep

v3.0F Weight Calculator 1RM Reps Weight

Cycle 1
Week 1 3x5
Weight Military 90 100 115 265 310 350 150 175 195 210 240 270 Rep Goal 1RM Goal Reps Done 1RM Military 7 140 Deadlift 7 420 Bench 7 235 Squat 7 325

Week 2 3x3
Weight 95 110 120 285 330 370 160 185 205 225 255 290 Rep Goal 1RM Goal Reps Done 1RM Military

Week 3 5/3/1
Weight 100 115 130 310 350 390 175 195 220 240 270 305 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 2
Week 5 3x5
Weight Military 90 105 120 275 315 355 155 175 Rep Goal 1RM Goal Reps Done 1RM Military 7 145 Deadlift 7 425 Bench

Week 6 3x3
Weight 100 110 125 295 335 380 165 190 Rep Goal 1RM Goal Reps Done 1RM Military

Week 7 5/3/1
Weight 105 120 135 315 355 400 175 200 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

200 215 250 280

240 Squat

335

210 230 265 295

Squat

225 250 280 315

Cycle 3
Week 9 3x5
Weight Military 95 110 125 280 325 365 155 180 205 220 255 290 Rep Goal 1RM Goal Reps Done 1RM Military 7 150 Deadlift 7 440 Bench 7 245 Squat 7 350

Week 10 3x3
Weight 100 115 130 300 345 385 170 190 215 240 270 305 Rep Goal 1RM Goal Reps Done 1RM Military

Week 11 5/3/1
Weight 110 125 140 325 365 410 180 205 230 255 290 325 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 4
Week 13 3x5
Weight Military 100 115 130 285 330 375 160 185 210 Rep Goal 1RM Goal Reps Done 1RM Military 7 155 Deadlift 7 450 Bench 7 250

Week 14 3x3
Weight 105 120 135 310 350 395 170 195 220 Rep Goal 1RM Goal Reps Done 1RM Military

Week 15 5/3/1
Weight 115 130 145 330 375 420 185 210 235 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

230 265 300

Squat 7 360

245 280 315

Squat

265 300 335

Cycle 5
Week 17 3x5
Weight Military 100 115 130 295 340 385 165 190 215 235 270 305 Rep Goal 1RM Goal Reps Done 1RM Military 8 160 Deadlift 7 460 Bench 7 260 Squat 7 365

Week 18 3x3
Weight 110 125 140 315 360 405 175 200 225 250 290 325 Rep Goal 1RM Goal Reps Done 1RM Military

Week 19 5/3/1
Weight 115 130 145 340 385 430 190 215 240 270 305 340 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 6
Week 21 3x5
Weight Military 105 120 135 300 345 390 165 190 215 Rep Goal 1RM Goal Reps Done 1RM Military 8 170 Deadlift 7 470 Bench 7 260

Week 22 3x3
Weight 110 130 145 320 370 415 180 205 230 Rep Goal 1RM Goal Reps Done 1RM Military

Week 23 5/3/1
Weight 120 135 150 345 390 435 190 215 240 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

240 280 315

Squat 7 380

260 295 335

Squat

280 315 350

Cycle 7
Week 25 3x5
Weight Military 105 125 140 305 355 400 170 195 220 245 285 325 Rep Goal 1RM Goal Reps Done 1RM Military 7 170 Deadlift 7 480 Bench 7 265 Squat 7 390

Week 26 3x3
Weight 115 130 150 330 375 425 180 210 235 265 305 340 Rep Goal 1RM Goal Reps Done 1RM Military

Week 27 5/3/1
Weight 125 140 155 355 400 445 195 220 245 285 325 360 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 8
Week 29 3x5
Weight Military 110 130 145 310 360 410 170 200 225 Rep Goal 1RM Goal Reps Done 1RM Military 7 175 Deadlift 7 490 Bench 7 270

Week 30 3x3
Weight 120 135 155 335 385 430 185 210 240 Rep Goal 1RM Goal Reps Done 1RM Military

Week 31 5/3/1
Weight 130 145 160 360 410 455 200 225 250 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

255 295 330

Squat 7 395

275 310 350

Squat

295 330 370

Cycle 9
Week 33 3x5
Weight Military 115 130 150 320 370 415 175 205 230 260 300 340 Rep Goal 1RM Goal Reps Done 1RM Military 7 180 Deadlift 7 500 Bench 7 275 Squat 7 410

Week 34 3x3
Weight 125 140 160 345 390 440 190 215 245 280 320 360 Rep Goal 1RM Goal Reps Done 1RM Military

Week 35 5/3/1
Weight 130 150 165 370 415 465 205 230 255 300 340 380 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 10
Week 37 3x5
Weight Military 115 135 155 325 375 425 180 205 235 Rep Goal 1RM Goal Reps Done 1RM Military 7 185 Deadlift 7 510 Bench 7 280

Week 38 3x3
Weight 125 145 160 350 400 450 195 220 250 Rep Goal 1RM Goal Reps Done 1RM Military

Week 39 5/3/1
Weight 135 155 170 375 425 475 205 235 260 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

265 310 350

Squat 7 420

285 330 370

Squat

310 350 390

Cycle 11
Week 41 3x5
Weight Military 120 140 155 330 385 435 180 210 240 275 315 355 Rep Goal 1RM Goal Reps Done 1RM Military 8 190 Deadlift 7 520 Bench 7 290 Squat 7 425

Week 42 3x3
Weight 130 150 165 355 410 460 195 225 250 295 335 380 Rep Goal 1RM Goal Reps Done 1RM Military

Week 43 5/3/1
Weight 140 155 175 385 435 485 210 240 265 315 355 400 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 12
Week 45 3x5
Weight Military 125 145 160 340 390 440 185 215 240 Rep Goal 1RM Goal Reps Done 1RM Military 7 190 Deadlift 7 530 Bench 7 290

Week 46 3x3
Weight 135 150 170 365 415 470 200 230 255 Rep Goal 1RM Goal Reps Done 1RM Military

Week 47 5/3/1
Weight 145 160 180 390 440 495 215 240 270 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

280 325 365

Squat 7 440

300 345 385

Squat

325 365 410

Cycle 13
Week 49 3x5
Weight Military 125 145 165 345 400 450 190 220 245 285 330 375 Rep Goal 1RM Goal Reps Done 1RM Military 7 200 Deadlift 7 540 Bench 7 295 Squat 7 450

Week 50 3x3
Weight 135 155 175 370 425 475 205 230 260 310 350 395 Rep Goal 1RM Goal Reps Done 1RM Military

Week 51 5/3/1
Weight 145 165 185 400 450 505 220 245 275 330 375 420 Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Start/Options Progress Tracker Accessory Planner

Week 4 Deload
Reps Done 1RM Military Weight 55 70 80 165 205 245 90 115 140 130 160 190 Cycle 1 1RM Military Deadlift Bench Squat 135 410 230 320

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Week 8 Deload
Reps Done 1RM Military Weight 55 70 85 170 210 250 95 120 Cycle 2 1RM Military Deadlift Bench Squat 140 420 235 330 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5

Squat

140 130 165 200

50%x5 60%x3

Week 12 Deload
Reps Done 1RM Military Weight 60 75 85 170 215 260 95 120 145 135 170 205 Cycle 3 1RM Military Deadlift Bench Squat 145 430 240 340 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Week 16 Deload
Reps Done 1RM Military Weight 60 75 90 175 220 265 100 125 145 Cycle 4 1RM Military Deadlift Bench Squat 150 440 245 350 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5

Squat

140 175 210

60%x3

Week 20 Deload
Reps Done 1RM Military Weight 60 80 95 180 225 270 100 125 150 145 180 215 Cycle 5 1RM Military Deadlift Bench Squat 155 450 250 360 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Week 24 Deload
Reps Done 1RM Military Weight 65 80 95 185 230 275 100 130 155 Cycle 6 1RM Military Deadlift Bench Squat 160 460 255 370 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5

Squat

150 185 220

60%x3

Week 28 Deload
Reps Done 1RM Military Weight 65 85 100 190 235 280 105 130 155 150 190 230 Cycle 7 1RM Military Deadlift Bench Squat 165 470 260 380 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Week 32 Deload
Reps Done 1RM Military Weight 70 85 100 190 240 290 105 135 160 Cycle 8 1RM Military Deadlift Bench Squat 170 480 265 390 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5

Squat

155 195 235

60%x3

Week 36 Deload
Reps Done 1RM Military Weight 70 90 105 195 245 295 110 135 160 160 200 240 Cycle 9 1RM Military Deadlift Bench Squat 175 490 270 400 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Week 40 Deload
Reps Done 1RM Military Weight 70 90 110 200 250 300 110 140 165 Cycle 10 1RM Military Deadlift Bench Squat 180 500 275 410 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5

Squat

165 205 245

60%x3

Week 44 Deload
Reps Done 1RM Military Weight 75 95 110 205 255 305 110 140 170 170 210 250 Cycle 11 1RM Military Deadlift Bench Squat 185 510 280 420 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Week 48 Deload
Reps Done 1RM Military Weight 75 95 115 210 260 310 115 145 170 Cycle 12 1RM Military Deadlift Bench Squat 190 520 285 430 Stall Backoff Amount

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5

Squat

170 215 260

60%x3

Week 52 Deload
Reps Done 1RM Military Weight 80 100 115 210 265 320 115 145 175 175 220 265 Cycle 13 1RM Military Deadlift Bench Squat 195 530 290 440

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

5/3/1 Progress Tracker

ONLY Compatible with 5/3/1
Highest Estimated 1RM to Date Military Deadlift Bench

Military
265 245 225 475 205 425 185 165 145 125 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 375 325 275 575 525

Bench
315 295 275 255 235 215 195 175 155 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 325 275 475 425 375 575 525

gress Tracker

v3.0F

Compatible with 5/3/1

5/3/1 Program Accessory Planner Start/Options

ated 1RM to Date Squat

Deadlift
575 525 475 425 375 325 275 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51

Squat
575 525 475 425 375 325 275 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51

Cycle

Wk 1 2 3 5 6 7 9 10 11 13 14 15 17 18 19 21 22 23 25 26 27 29 30 31 33 34 35 37 38 39 41 42 43 45 46 47 49 50 51

Military Deadlift Bench Squat 1RM 1RM 1RM 1RM

13

12

11

10

3/5/1 Powerlifting
1RM Calculator Weight Reps 1RM Rep Goal Calculator Weight 1RM Rep

Cycle 1
Week 1 3x3
Weight Military 95 110 120 285 330 370 160 185 205 225 255 290 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 140 135 Deadlift 5 415 410 Bench 6 240 230 Squat 5 325 320

Week 2 3x5
Weight 90 100 115 265 310 350 150 175 195 210 240 270 Reps Done 1RM

Deadlift

Bench

Squat

Cycle 2
Week 5 3x3
Weight Military 100 110 125 295 335 380 165 190 210 230 265 295 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 145 140 Deadlift 5 430 420 Bench 6 245 235 Squat 5 330 330

Week 6 3x5
Weight 90 105 120 275 315 355 155 175 200 215 250 280 Reps Done 1RM

Deadlift

Bench

Squat

Cycle 3
Week 9 3x3
Weight Military 100 115 130 300 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 150 145

Week 10 3x5
Weight 95 110 125 280 Reps Done 1RM

Deadlift

Bench

Squat

345 385 170 190 215 240 270 305

Deadlift 5 435 430 Bench 5 240 240 Squat 5 345 340

325 365 155 180 205 220 255 290

Cycle 4
Week 13 3x3
Weight Military 105 120 135 310 350 395 170 195 220 245 280 315 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 155 150 Deadlift 5 445 440 Bench 5 250 245 Squat 5 355 350

Week 14 3x5
Weight 100 115 130 285 330 375 160 185 210 230 265 300 Reps Done 1RM

Deadlift

Bench

Squat

Cycle 5
Week 17 3x3
Weight Military 110 125 140 315 360 405 175 200 225 250 290 325 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 165 155 Deadlift 5 455 450 Bench 5 255 250 Squat 5 365 360

Week 18 3x5
Weight 100 115 130 295 340 385 165 190 215 235 270 305 Reps Done 1RM

Deadlift

Bench

Squat

Cycle 6
Week 21 3x3
Weight 110 Rep Goal 1RM Goal Reps Done 1RM Singles x3

Week 22 3x5
Weight 105 Reps Done 1RM

Military

Deadlift

Bench

Squat

130 145 320 370 415 180 205 230 260 295 335

Military 5 165 160 Deadlift 5 465 460 Bench 5 260 255 Squat 5 375 370

120 135 300 345 390 165 190 215 240 280 315

Cycle 7
Week 25 3x3
Weight Military 115 130 150 330 375 425 180 210 235 265 305 340 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 5 170 165 Deadlift 5 480 470 Bench 5 265 260 Squat 5 385 380

Week 26 3x5
Weight 105 125 140 305 355 400 170 195 220 245 285 325 Reps Done 1RM

Deadlift

Bench

Squat

Cycle 8
Week 29 3x3
Weight Military 120 135 155 335 385 430 185 210 240 275 310 350 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 5 175 170 Deadlift 5 485 480 Bench 5 270 265 Squat 5 395 390

Week 30 3x5
Weight 110 130 145 310 360 410 170 200 225 255 295 330 Reps Done 1RM

Deadlift

Bench

Squat

Cycle 9
Week 33 3x3 Week 34 3x5

Weight Military 125 140 160 345 390 440 190 215 245 280 320 360

Rep Goal

1RM Goal

Reps Done

1RM

Singles x3 Military

Weight 115 130 150 320 370 415 175 205 230 260 300 340

Reps Done

1RM

180

175 Deadlift

Deadlift

495

490 Bench

Bench

275

270 Squat

Squat

405

400

Cycle 10
Week 37 3x3
Weight Military 125 145 160 350 400 450 195 220 250 285 330 370 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 185 180 Deadlift 5 505 500 Bench 5 280 275 Squat 5 415 410

Week 38 3x5
Weight 115 135 155 325 375 425 180 205 235 265 310 350 Reps Done 1RM

Deadlift

Bench

Squat

Cycle 11
Week 41 3x3
Weight Military 130 150 165 355 410 460 195 225 250 295 335 380 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 190 185 Deadlift 5 520 510 Bench 5 280 280 Squat 5 430 420

Week 42 3x5
Weight 120 140 155 330 385 435 180 210 240 275 315 355 Reps Done 1RM

Deadlift

Bench

Squat

Cycle 12
Week 45 3x3
Weight Military 135 150 170 365 415 470 200 230 255 300 345 385 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 195 190 Deadlift 5 530 520 Bench 5 285 285 Squat 5 435 430

Week 46 3x5
Weight 125 145 160 340 390 440 185 215 240 280 325 365 Reps Done 1RM

Deadlift

Bench

Squat

Cycle 13
Week 49 3x3
Weight Military 135 155 175 370 425 475 205 230 260 310 350 395 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 205 195 Deadlift 5 535 530 Bench 5 295 290 Squat 5 445 440

Week 50 3x5
Weight 125 145 165 345 400 450 190 220 245 285 330 375 Reps Done 1RM

Deadlift

Bench

Squat

erlifting

v3.0F Weight Calculator 1RM Reps Weight Start/Options Progress Tracker Accessory Planner

Cycle 1
Week 3 5/3/1
Weight Military 100 115 130 310 350 390 175 195 220 240 270 305 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 135 Deadlift 410 Bench 230 Squat 320

Week 4 Deload
Weight 55 70 80 165 205 245 90 115 140 130 160 190 Cycle 1 1RM Military Deadlift Bench Squat 135 410 230 320

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 2
Week 7 5/3/1
Weight Military 105 120 135 315 355 400 175 200 225 250 280 315 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 140 Deadlift 420 Bench 235 Squat 330

Week 8 Deload
Weight 55 70 85 170 210 250 95 120 140 130 165 200 Cycle 2 1RM Military Deadlift Bench Squat 140 420 235 330

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 3
Week 11 5/3/1
Weight Military 110 125 140 325 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 145

Week 12 Deload
Weight 60 75 85 170 Cycle 3 1RM Military Deadlift Bench Squat 145 430 240 340

Deadlift

Bench

Squat

365 410 180 205 230 255 290 325

Deadlift 430 Bench 240 Squat 340

215 260 95 120 145 135 170 205

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Cycle 4
Week 15 5/3/1
Weight Military 115 130 145 330 375 420 185 210 235 265 300 335 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 150 Deadlift 440 Bench 245 Squat 350

Week 16 Deload
Weight 60 75 90 175 220 265 100 125 145 140 175 210 Cycle 4 1RM Military Deadlift Bench Squat 150 440 245 350

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 5
Week 19 5/3/1
Weight Military 115 130 145 340 385 430 190 215 240 270 305 340 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 155 Deadlift 450 Bench 250 Squat 360

Week 20 Deload
Weight 60 80 95 180 225 270 100 125 150 145 180 215 Cycle 5 1RM Military Deadlift Bench Squat 155 450 250 360

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 6
Week 23 5/3/1
Weight 120 Rep Goal 1RM Goal Reps Done 1RM Singles x2

Week 24 Deload
Weight 65 Cycle 6 1RM Military 160

Military

Deadlift

Bench

Squat

135 150 345 390 435 190 215 240 280 315 350

Military 160 Deadlift 460 Bench 255 Squat 370

80 95 185 230 275 100 130 155 150 185 220

Deadlift Bench Squat

460 255 370

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Cycle 7
Week 27 5/3/1
Weight Military 125 140 155 355 400 445 195 220 245 285 325 360 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 165 Deadlift 470 Bench 260 Squat 380

Week 28 Deload
Weight 65 85 100 190 235 280 105 130 155 150 190 230 Cycle 7 1RM Military Deadlift Bench Squat 165 470 260 380

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 8
Week 31 5/3/1
Weight Military 130 145 160 360 410 455 200 225 250 295 330 370 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 170 Deadlift 480 Bench 265 Squat 390

Week 32 Deload
Weight 70 85 100 190 240 290 105 135 160 155 195 235 Cycle 8 1RM Military Deadlift Bench Squat 170 480 265 390

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 9
Week 35 5/3/1 Week 36 Deload

Weight Military 130 150 165 370 415 465 205 230 255 300 340 380

Rep Goal

1RM Goal

Reps Done

1RM

Singles x2 Military 175 Deadlift 490 Bench 270 Squat 400

Weight 70 90 105 195 245 295 110 135 160 160 200 240

Cycle 9 1RM Military Deadlift Bench Squat 175 490 270 400

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 10
Week 39 5/3/1
Weight Military 135 155 170 375 425 475 205 235 260 310 350 390 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 180 Deadlift 500 Bench 275 Squat 410

Week 40 Deload
Weight 70 90 110 200 250 300 110 140 165 165 205 245 Cycle 10 1RM Military Deadlift Bench Squat 180 500 275 410

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 11
Week 43 5/3/1
Weight Military 140 155 175 385 435 485 210 240 265 315 355 400 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 185 Deadlift 510 Bench 280 Squat 420

Week 44 Deload
Weight 75 95 110 205 255 305 110 140 170 170 210 250 Cycle 11 1RM Military Deadlift Bench Squat 185 510 280 420

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 12
Week 47 5/3/1
Weight Military 145 160 180 390 440 495 215 240 270 325 365 410 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 190 Deadlift 520 Bench 285 Squat 430

Week 48 Deload
Weight 75 95 115 210 260 310 115 145 170 170 215 260 Cycle 12 1RM Military Deadlift Bench Squat 190 520 285 430

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Cycle 13
Week 51 5/3/1
Weight Military 145 165 185 400 450 505 220 245 275 330 375 420 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 195 Deadlift 530 Bench 290 Squat 440

Week 52 Deload
Weight 80 100 115 210 265 320 115 145 175 175 220 265 Cycle 13 1RM Military Deadlift Bench Squat 195 530 290 440

Deadlift

Bench

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat

Stall

Backoff Amount

Stall

Backoff Amount

Stall

Backoff Amount

Stall

Backoff Amount

Stall

Backoff Amount

Stall

Backoff Amount

Stall

Backoff Amount

Stall

Backoff Amount

Stall

Backoff Amount

Stall

Backoff Amount

Stall

Backoff Amount

3/5/1 PL Progress Trac

Highest Estimated 1RM to Date Military Deadlift Bench

ONLY Compatible with 3/5/1 P

Military
265 245 225 475 205 425 185 165 145 125 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 375 325 275 575 525

Bench
315 295 525 275 255 235 215 375 195 175 155 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 325 275 475 425 575

Progress Tracker

v3.0F

ompatible with 3/5/1 PL

351 PL Program Accessory Planner Start/Options

ated 1RM to Date Squat

Deadlift
575 525 475 425 375 325 275 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51

Cycle

Squat
575 525 475 425 375 325 275

13

9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51

12

11

10

Wk 1 2 3 5 6 7 9 10 11 13 14 15 17 18 19 21 22 23 25 26 27 29 30 31 33 34 35 37 38 39 41 42 43 45 46 47 49 50 51

Military Deadlift Bench Squat 1RM 1RM 1RM 1RM

5/3/1 3-Day Beginner

1RM Calculator Weight Reps 1RM Rep Goal Calculator Weight 1RM Rep

Cycle 1
Week 1 3x5+
Weight Reps Weight Reps Squat 5/3/1 210 5 240 5 270 Deadlift 5/3/1 265 5 310 5 350 Bench 5/3/1 150 5 175 5 195 Bench 3x5 125 5 150 175 Military 5/3/1 90 5 100 5 115 Squat 3x5 175 210 5 240

Week 2 3x3+
Weight Reps Weight Reps Squat 5/3/1 225 3 255 3 290 Deadlift 5/3/1 285 3 330 3 370 Bench 5/3/1 160 3 185 3 205 Bench 3x5 125 5 150 175 Military 5/3/1 95 3 110 3 120 Squat 3x5 175 210 5 240

Week 3 3x

Day 1

Day 1

Day 1

Day 2

Day 2

Day 2

Day 3

Day 3

Day 3

Cycle 2
Week 4 3x5+
Weight Reps Weight Reps Squat 5/3/1 215 5 250 5 280 Deadlift 5/3/1 275 5 315 5 355 Bench 5/3/1 155 5 175 5 200 Bench 3x5 130 5 155 175 Military 5/3/1 90 5 105 5 120 Squat 3x5 180 215 5 250

Week 5 3x3+
Weight Reps Weight Reps Squat 5/3/1 230 3 265 3 295 Deadlift 5/3/1 295 3 335 3 380 Bench 5/3/1 165 3 190 3 210 Bench 3x5 130 5 155 175 Military 5/3/1 100 3 110 3 125 Squat 3x5 180 215 5 250

Week 6 3x

Day 1

Day 1

Day 1

Day 2

Day 2

Day 2

Day 3

Day 3

Day 3

Cycle 3
Week 7 3x5+
Weight Reps Weight Reps Squat 5/3/1 220 5 255 5 290 Deadlift 5/3/1 Bench 3x5 130 5 155 180 Press 5/3/1

Week 8 3x3+
Weight Reps Weight Reps Squat 5/3/1 240 3 270 3 305 Deadlift 5/3/1 Bench 3x5 130 5 155 180 Press 5/3/1

Week 9 3x

Day 1

Day 1

Day 1

Day 2

Day 2

Day 2

Day 2

Day 3

280 5 325 5 365 Bench 5/3/1 155 5 180 5 205

95 5 110 5 125 Squat 3x5 185 220 5 255

Day 2

Day 3

300 3 345 3 385 Bench 5/3/1 170 3 190 3 215

100 3 115 3 130 Squat 3x5 185 220 5 255

Day 2

Day 3

Cycle 4
Week 10 3x5+
Weight Reps Weight Reps Squat 5/3/1 230 5 265 5 300 Deadlift 5/3/1 285 5 330 5 375 Bench 5/3/1 160 5 185 5 210 Bench 3x5 135 5 160 185 Military 5/3/1 100 5 115 5 130 Squat 3x5 195 230 5 265

Week 11 3x3+
Weight Reps Weight Reps Squat 5/3/1 245 3 280 3 315 Deadlift 5/3/1 310 3 350 3 395 Bench 5/3/1 170 3 195 3 220 Bench 3x5 135 5 160 185 Military 5/3/1 105 3 120 3 135 Squat 3x5 195 230 5 265

Week 12 3

Day 1

Day 1

Day 1

Day 2

Day 2

Day 2

Day 3

Day 3

Day 3

Cycle 5
Week 13 3x5+
Weight Reps Weight Reps Squat 5/3/1 235 5 270 5 305 Deadlift 5/3/1 295 5 340 5 385 Bench 5/3/1 165 5 190 5 215 Bench 3x5 140 5 165 190 Military 5/3/1 100 5 115 5 130 Squat 3x5 200 235 5 270

Week 14 3x3+
Weight Reps Weight Reps Squat 5/3/1 250 3 290 3 325 Deadlift 5/3/1 315 3 360 3 405 Bench 5/3/1 175 3 200 3 225 Bench 3x5 140 5 165 190 Military 5/3/1 110 3 125 3 140 Squat 3x5 200 235 5 270

Week 15 3

Day 1

Day 1

Day 1

Day 2

Day 2

Day 2

Day 3

Day 3

Day 3

Cycle 6
Week 16 3x5+
Weight Reps Weight Reps Squat 5/3/1 240 5 280 5 Bench 3x5 140 5 165

Week 17 3x3+
Weight Reps Weight Reps Squat 5/3/1 260 3 295 3 Bench 3x5 140 5 165

Week 18 3

Day 1

Day 1

Day 1

Day 1 315 Deadlift 5/3/1 300 5 345 5 390 Bench 5/3/1 165 5 190 5 215

5 190 Military 5/3/1 105 5 120 5 135 Squat 3x5 205 240 5 280

Day 1 335 Deadlift 5/3/1 320 3 370 3 415 Bench 5/3/1 180 3 205 3 230

5 190 Military 5/3/1 110 3 130 3 145 Squat 3x5 205 240 5 280

Day 1

Day 2

Day 2

Day 2

Day 3

Day 3

Day 3

Beginner

v3.0F

Weight Calculator 1RM Reps Weight

Start/Options Accessory Planner

Week 3 3x5,3,1+
Weight Reps Weight Reps Cycle 1 1RM Military Deadlift Bench Squat 135 410 230 320 Squat 5/3/1 240 5 270 3 305 Deadlift 5/3/1 310 5 350 3 390 Bench 5/3/1 175 5 195 3 220 Bench 3x5 125 5 150 175 Military 5/3/1 100 5 115 3 130 Squat 3x5 175 210 5 240

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Week 6 3x5,3,1+
Weight Reps Weight Reps Cycle 2 1RM Military Deadlift Bench Squat 140 420 235 330 Stall Backoff Amount Squat 5/3/1 250 5 280 3 315 Deadlift 5/3/1 315 5 355 3 400 Bench 5/3/1 175 5 200 3 225 Bench 3x5 130 5 155 175 Military 5/3/1 105 5 120 3 135 Squat 3x5 180 215 5 250

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Week 9 3x5,3,1+
Weight Reps Weight Reps Cycle 3 1RM Military Deadlift Bench Squat 145 430 240 340 Stall Backoff Amount Squat 5/3/1 255 5 290 3 325 Deadlift 5/3/1 Bench 3x5 130 5 155 180 Press 5/3/1

325 5 365 3 410 Bench 5/3/1 180 5 205 3 230

110 5 125 3 140 Squat 3x5 185 220 5 255

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Week 12 3x5,3,1+
Weight Reps Weight Reps Cycle 4 1RM Military Deadlift Bench Squat 150 440 245 350 Stall Backoff Amount Squat 5/3/1 265 5 300 3 335 Deadlift 5/3/1 330 5 375 3 420 Bench 5/3/1 185 5 210 3 235 Bench 3x5 135 5 160 185 Military 5/3/1 115 5 130 3 145 Squat 3x5 195 230 5 265

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Week 15 3x5,3,1+
Weight Reps Weight Reps Cycle 5 1RM Military Deadlift Bench Squat 155 450 250 360 Stall Backoff Amount Squat 5/3/1 270 5 305 3 340 Deadlift 5/3/1 340 5 385 3 430 Bench 5/3/1 190 5 215 3 240 Bench 3x5 140 5 165 190 Military 5/3/1 115 5 130 3 145 Squat 3x5 200 235 5 270

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Week 18 3x5,3,1+
Weight Reps Weight Reps Cycle 6 1RM Military Deadlift Bench 160 460 255 Stall Backoff Amount Squat 5/3/1 280 5 315 3 Bench 3x5 140 5 165

350 Deadlift 5/3/1 345 5 390 3 435 Bench 5/3/1 190 5 215 3 240

5 190 Military 5/3/1 120 5 135 3 150 Squat 3x5 205 240 5 280

Squat

370

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Assistance/Accessory Work Pla

Cycle 1
Week 1 Assistance Exercise Weight 70 70 Military 70 70 70 205 205 Deadlift 205 205 205 125 125 Bench 125 125 125 160 160 Squat 160 160 160 Assistance Exercise Weight 80 80 Military 80 80 80 245 245 Deadlift 245 245 245 150 150 Bench 150 150 150 190 190 190 Squat 190 190 Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 2

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Week 3

Exercise

Accessory Set/Reps

Weight

Week 4

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Cycle 2
Week 5 Assistance Exercise Weight 50 60 Exercise 1 70 Reps 10 10 10 Exercise Accessory Set/Reps Weight Week 6

Day 1

Day 1

Day 2

Exercise 2

60 70 80

10 10 10

Day 2

Day 3

Exercise 3

50 60 70

10 10 10

Day 3

Day 4

Exercise 4

50 60 70

10 10 10

Day 4

Week 7

Day 1

Assistance Exercise Weight 65 75 Exercise 1 85

Reps 5 5 5

Exercise

Accessory Set/Reps

Weight

Week 8

Day 1

Day 2

Exercise 2

65 75 85

5 5 5

Day 2

Day 3

Exercise 3

65 75 85

5 5 5

Day 3

Day 4

Exercise 4

65 75 85

5 5 5

Day 4

Cycle 3
Week 9 Assistance Exercise Weight Reps Exercise Accessory Set/Reps Weight Week 10

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Week 11

Assistance Exercise Weight

Reps

Exercise

Accessory Set/Reps

Weight

Week 12

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Cycle 4
Week 13 Assistance Exercise Weight 75 75 Military 75 75 Reps 10 10 10 10 Exercise Accessory Set/Reps Weight Week 14

Day 1

Day 1

Day 1

Military 75 220 220 220 220 220 135 135 135 135 135 175 175 175 175 175 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Accessory Set/Reps

Day 1

Day 2

Deadlift

Day 2

Day 3

Bench

Day 3

Day 4

Squat

Day 4

Week 15

Day 1

Day 2

Day 3

Day 4

Assistance Exercise Weight 90 90 Military 90 90 90 265 265 Deadlift 265 265 265 160 160 Bench 160 160 160 210 210 210 Squat 210 210

Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Exercise

Weight

Week 16

Day 1

Day 2

Day 3

Day 4

Cycle 5
Week 17 Assistance Exercise Weight 80 80 Military 80 80 80 225 225 Deadlift 225 225 Reps 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 18

Day 1

Day 1

Day 2

Day 2

Day 2

Deadlift 225 140 140 140 140 140 180 180 180 180 180 10 10 10 10 10 10 10 10 10 10 10 Accessory Set/Reps

Day 2

Day 3

Bench

Day 3

Day 4

Squat

Day 4

Week 19

Day 1

Day 2

Day 3

Day 4

Assistance Exercise Weight 95 95 Military 95 95 95 270 270 Deadlift 270 270 270 165 165 Bench 165 165 165 215 215 215 Squat 215 215

Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Exercise

Weight

Week 20

Day 1

Day 2

Day 3

Day 4

Cycle 6
Week 21 Assistance Exercise Weight 80 80 Military 80 80 80 230 230 Deadlift 230 230 230 140 140 Bench 140 140 Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 22

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 3

Bench 140 185 185 185 185 185 10 10 10 10 10 10 Accessory Set/Reps

Day 3

Day 4

Squat

Day 4

Week 23

Day 1

Day 2

Day 3

Day 4

Assistance Exercise Weight 95 95 Military 95 95 95 275 275 Deadlift 275 275 275 165 165 Bench 165 165 165 220 220 220 Squat 220 220

Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Exercise

Weight

Week 24

Day 1

Day 2

Day 3

Day 4

Cycle 7
Week 25 Assistance Exercise Weight 85 85 Military 85 85 85 235 235 Deadlift 235 235 235 145 145 Bench 145 145 145 190 190 Squat 190 Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 26

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Day 4

Squat 190 190 10 10 Accessory Set/Reps

Day 4

Week 27

Day 1

Day 2

Day 3

Day 4

Assistance Exercise Weight 100 100 Military 100 100 100 280 280 Deadlift 280 280 280 170 170 Bench 170 170 170 230 230 230 Squat 230 230

Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Exercise

Weight

Week 28

Day 1

Day 2

Day 3

Day 4

Cycle 8
Week 29 Assistance Exercise Weight 85 85 Military 85 85 85 240 240 Deadlift 240 240 240 145 145 Bench 145 145 145 195 195 Squat 195 195 195 Assistance Exercise Weight Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 30

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Week 31

Reps

Exercise

Accessory Set/Reps

Weight

Week 32

Day 1

Military

Day 2

Deadlift

Day 3

Bench

Day 4

Squat

100 100 100 100 100 290 290 290 290 290 170 170 170 170 170 235 235 235 235 235

10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Day 1

Day 2

Day 3

Day 4

Cycle 9
Week 33 Assistance Exercise Weight 90 90 Military 90 90 90 245 245 Deadlift 245 245 245 150 150 Bench 150 150 150 200 200 Squat 200 200 200 Assistance Exercise Weight 105 105 Military 105 105 105 Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 34

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Week 35

Day 1

Reps 10 10 10 10 10

Exercise

Accessory Set/Reps

Weight

Week 36

Day 1

Day 2

Deadlift

Day 3

Bench

Day 4

Squat

295 295 295 295 295 175 175 175 175 175 240 240 240 240 240

10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Day 2

Day 3

Day 4

Cycle 10
Week 37 Assistance Exercise Weight 90 90 Military 90 90 90 250 250 Deadlift 250 250 250 150 150 Bench 150 150 150 205 205 Squat 205 205 205 Assistance Exercise Weight 110 110 Military 110 110 110 300 300 Deadlift 300 300 Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 38

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Week 39

Day 1

Day 2

Reps 10 10 10 10 10 10 10 10 10

Exercise

Accessory Set/Reps

Weight

Week 40

Day 1

Day 2

Day 2

Deadlift 300 180 180 180 180 180 245 245 245 245 245 10 10 10 10 10 10 10 10 10 10 10

Day 2

Day 3

Bench

Day 3

Day 4

Squat

Day 4

Cycle 11
Week 41 Assistance Exercise Weight 95 95 Military 95 95 95 255 255 Deadlift 255 255 255 155 155 Bench 155 155 155 210 210 Squat 210 210 210 Assistance Exercise Weight 110 110 Military 110 110 110 305 305 Deadlift 305 305 305 180 180 Bench 180 180 Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 42

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Week 43

Day 1

Day 2

Day 3

Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Exercise

Accessory Set/Reps

Weight

Week 44

Day 1

Day 2

Day 3

Day 3

Bench 180 250 250 250 250 250 10 10 10 10 10 10

Day 3

Day 4

Squat

Day 4

Cycle 12
Week 45 Assistance Exercise Weight 95 95 Military 95 95 95 260 260 Deadlift 260 260 260 155 155 Bench 155 155 155 215 215 Squat 215 215 215 Assistance Exercise Weight 115 115 Military 115 115 115 310 310 Deadlift 310 310 310 185 185 Bench 185 185 185 260 260 260 Squat Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 46

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Week 47

Day 1

Day 2

Day 3

Day 4

Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Exercise

Accessory Set/Reps

Weight

Week 48

Day 1

Day 2

Day 3

Day 4

Day 4

Squat 260 260 10 10

Day 4

Cycle 13
Week 49 Assistance Exercise Weight 100 100 Military 100 100 100 265 265 Deadlift 265 265 265 160 160 Bench 160 160 160 220 220 Squat 220 220 220 Assistance Exercise Weight 115 115 Military 115 115 115 320 320 Deadlift 320 320 320 190 190 Bench 190 190 190 265 265 265 Squat 265 265 Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 50

Day 1

Day 1

Day 2

Day 2

Day 3

Day 3

Day 4

Day 4

Week 51

Day 1

Day 2

Day 3

Day 4

Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Exercise

Accessory Set/Reps

Weight

Week 52

Day 1

Day 2

Day 3

Day 4

sory Work Planner

5/3/1 5/3/1 Beginner 3/5/1 PL

v3.0F

Assistance Exercise Weight Reps 75 10 75 10 Military 75 10 75 10 75 10 225 10 225 10 Deadlift 225 10 225 10 225 10 140 10 140 10 Bench 140 10 140 10 140 10 175 10 175 10 Squat 175 10 175 10 175 10 Assistance Exercise Weight Reps 55 10 55 10 Military 55 10 55 10 55 10 165 10 165 10 Deadlift 165 10 165 10 165 10 115 10 115 10 Bench 115 10 115 10 115 10 130 10 130 10 130 10 Squat 130 10 130 10

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Exercise

Accessory Set/Reps

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Assistance Exercise Weight Reps 60 8 70 8 Exercise 1 80 6

Exercise

Accessory Set/Reps

Weight

Assistance Template Simplest Strength Template Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351?

Exercise 2

60 70 80

8 8 6

Exercise 3

60 70 80

8 8 6

Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Exercise 4

60 70 80

8 8 6

Assistance Exercise Weight Reps 40 5 50 5 Exercise 1 60 5

Exercise

Accessory Set/Reps

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Exercise 2

40 50 60

5 5 5

Exercise 3

40 50 60

5 5 5

Exercise 4

40 50 60

5 5 5

Assistance Exercise Weight Reps

Exercise

Accessory Set/Reps

Weight

Assistance Template Accessory Only

Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Assistance Exercise Weight Reps

Exercise

Accessory Set/Reps

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Assistance Exercise Weight Reps 85 10 85 10 Military 85 10 85 10

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military

Military 85 240 240 240 240 240 145 145 145 145 145 195 195 195 195 195 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Accessory Set/Reps Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Deadlift

Bench

Squat

Assistance Exercise Weight Reps 60 10 60 10 Military 60 10 60 10 60 10 175 10 175 10 Deadlift 175 10 175 10 175 10 125 10 125 10 Bench 125 10 125 10 125 10 140 10 140 10 140 10 Squat 140 10 140 10

Exercise

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Assistance Exercise Weight Reps 85 10 85 10 Military 85 10 85 10 85 10 250 10 250 10 Deadlift 250 10 250 10

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template

Deadlift 250 150 150 150 150 150 200 200 200 200 200 10 10 10 10 10 10 10 10 10 10 10 Accessory Set/Reps 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Bench

Squat

Assistance Exercise Weight Reps 60 10 60 10 Military 60 10 60 10 60 10 180 10 180 10 Deadlift 180 10 180 10 180 10 125 10 125 10 Bench 125 10 125 10 125 10 145 10 145 10 145 10 Squat 145 10 145 10

Exercise

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Assistance Exercise Weight Reps 90 10 90 10 Military 90 10 90 10 90 10 255 10 255 10 Deadlift 255 10 255 10 255 10 155 10 155 10 Bench 155 10 155 10

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1

Bench 155 205 205 205 205 205 10 10 10 10 10 10 Accessory Set/Reps Day 2 Day 3 Day 4

Squat

Assistance Exercise Weight Reps 65 10 65 10 Military 65 10 65 10 65 10 185 10 185 10 Deadlift 185 10 185 10 185 10 130 10 130 10 Bench 130 10 130 10 130 10 150 10 150 10 150 10 Squat 150 10 150 10

Exercise

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Assistance Exercise Weight Reps 90 10 90 10 Military 90 10 90 10 90 10 260 10 260 10 Deadlift 260 10 260 10 260 10 155 10 155 10 Bench 155 10 155 10 155 10 210 10 210 10 Squat 210 10

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Squat 210 210 10 10 Accessory Set/Reps Warm-up Calc Top Set 40%x5 50%x5 60%x3

Assistance Exercise Weight Reps 65 10 65 10 Military 65 10 65 10 65 10 190 10 190 10 Deadlift 190 10 190 10 190 10 130 10 130 10 Bench 130 10 130 10 130 10 150 10 150 10 150 10 Squat 150 10 150 10

Exercise

Weight

Assistance Exercise Weight Reps 95 10 95 10 Military 95 10 95 10 95 10 265 10 265 10 Deadlift 265 10 265 10 265 10 160 10 160 10 Bench 160 10 160 10 160 10 215 10 215 10 Squat 215 10 215 10 215 10 Assistance Exercise Weight Reps

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Exercise

Accessory Set/Reps

Weight

Warm-up Calc Top Set

Military

Deadlift

Bench

Squat

70 70 70 70 70 190 190 190 190 190 135 135 135 135 135 155 155 155 155 155

10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

40%x5 50%x5 60%x3

Assistance Exercise Weight Reps 95 10 95 10 Military 95 10 95 10 95 10 270 10 270 10 Deadlift 270 10 270 10 270 10 160 10 160 10 Bench 160 10 160 10 160 10 220 10 220 10 Squat 220 10 220 10 220 10 Assistance Exercise Weight Reps 70 10 70 10 Military 70 10 70 10 70 10

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Exercise

Accessory Set/Reps

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Deadlift

Bench

Squat

195 195 195 195 195 135 135 135 135 135 160 160 160 160 160

10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Assistance Exercise Weight Reps 100 10 100 10 Military 100 10 100 10 100 10 275 10 275 10 Deadlift 275 10 275 10 275 10 165 10 165 10 Bench 165 10 165 10 165 10 225 10 225 10 Squat 225 10 225 10 225 10 Assistance Exercise Weight Reps 70 10 70 10 Military 70 10 70 10 70 10 200 10 200 10 Deadlift 200 10 200 10

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Exercise

Accessory Set/Reps

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Deadlift 200 140 140 140 140 140 165 165 165 165 165 10 10 10 10 10 10 10 10 10 10 10

Bench

Squat

Assistance Exercise Weight Reps 100 10 100 10 Military 100 10 100 10 100 10 280 10 280 10 Deadlift 280 10 280 10 280 10 170 10 170 10 Bench 170 10 170 10 170 10 230 10 230 10 Squat 230 10 230 10 230 10 Assistance Exercise Weight Reps 75 10 75 10 Military 75 10 75 10 75 10 205 10 205 10 Deadlift 205 10 205 10 205 10 140 10 140 10 Bench 140 10 140 10

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Exercise

Accessory Set/Reps

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Bench 140 170 170 170 170 170 10 10 10 10 10 10

Squat

Assistance Exercise Weight Reps 105 10 105 10 Military 105 10 105 10 105 10 285 10 285 10 Deadlift 285 10 285 10 285 10 170 10 170 10 Bench 170 10 170 10 170 10 235 10 235 10 Squat 235 10 235 10 235 10 Assistance Exercise Weight Reps 75 10 75 10 Military 75 10 75 10 75 10 210 10 210 10 Deadlift 210 10 210 10 210 10 145 10 145 10 Bench 145 10 145 10 145 10 170 10 170 10 170 10 Squat

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Exercise

Accessory Set/Reps

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Squat 170 170 10 10

Assistance Exercise Weight Reps 105 10 105 10 Military 105 10 105 10 105 10 290 10 290 10 Deadlift 290 10 290 10 290 10 175 10 175 10 Bench 175 10 175 10 175 10 240 10 240 10 Squat 240 10 240 10 240 10 Assistance Exercise Weight Reps 80 10 80 10 Military 80 10 80 10 80 10 210 10 210 10 Deadlift 210 10 210 10 210 10 145 10 145 10 Bench 145 10 145 10 145 10 175 10 175 10 175 10 Squat 175 10 175 10

Exercise

Accessory Set/Reps

Weight

Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4

Exercise

Accessory Set/Reps

Weight

Warm-up Calc Top Set 40%x5 50%x5 60%x3

Assistance Template Boring But Big Boring But Big 1RM Wk1 135 50% 410 50% 230 55% 320 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 3 100

Warm-up Calc

Assistance Template Simplest Strength Template Boring But Big 1RM Wk1 140 50% 420 50% 235 55% 330 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Accessory Only

Boring But Big 1RM Wk1 145 50% 430 50% 240 55% 340 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 Wk2 150 50% 55%

Wk3 60%

Wk4 40%

440 245 350

50% 55% 50%

55% 60% 55%

60% 65% 60%

40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 155 50% 450 50% 250 55% 360 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template

531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 160 50% 460 50% 255 55% 370 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100

Exercise 2 Exercise 3 Exercise 4

100 100 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 165 50% 470 50% 260 55% 380 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 170 50% 480 50% 265 55% 390 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 175 50% 490 50% 270 55% 400 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 180 50% 500 50% 275 55% 410 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 185 50% 510 50% 280 55% 420 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 190 50% 520 50% 285 55% 430 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

Assistance Template Boring But Big Boring But Big 1RM Wk1 195 50% 530 50% 290 55% 440 50%

Wk2 55% 55% 60% 55%

Wk3 60% 60% 65% 60%

Wk4 40% 40% 50% 40%

Simplest Strength Template 531 Simplest Strength Template Exercise 1RM Exercise 1 100 Exercise 2 100 Exercise 3 100 Exercise 4 100

Warm-up Calc

v1.0 v1.1

Completed Caculators Updated rounding in Rep Goals resulting in higher accuracy Added a Rep Req'd Calculator Added a Multi Calculator which includes weights Added Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature) Added a "Shades" Version of Spreadsheet Removed macros which was experiencing compatibility issues across different OS and Excel versions Removed colour codes Added Progress Tracker Added Stalling adjustments Improved ease of use for various estimators Added a Start Page where initial starting weights and stats are entered Addition of Hyperlinking 3/5/1 Powerlifting Calculator Added Adjusted Width of cells to prevent resolve the issue of #### Added a rounding option to support KG/Smaller increments Major bug in 3/5/1 Powerlifting patched Added ability to change exercise order Accessory Tracker with Strength Template Added 3/5/1 Powerlifting Tracker Added 5/3/1 3-Day Beginner More Bug Patches 531 Workbook Completed!

v1.2

v2.0

v2.1

v3.0F

ed to run this feature) Excel versions