5/3/1 WorksheetIMPORTANT: Only Modify the Boxes Highlighted in Grey

Of course, nobody ever wants to use this feature ;)

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 estimated 1RM

Progress Tracker

The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 1RM will be automatically graphed and logged.It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to correctly reflect this!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 all want never ending progress, there comes a time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, erasing your past progress, and what if you haveto 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 is all done without adjusting the numbers from previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. You can reset as many times as necessary andeverything 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 weight to back off. Your weights for the NEXTcycle will be appropriately adjusted. Weights for the current cycle will remain unchanged.

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 be at least 5lbs more than your working 1RM In week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works for week 3 if you get the rep goal. - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1RM, the following week's rep goal will still be generated 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 calculated such that you will beat your current working 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 beat my working 1RM of 365 by 5lbs, I will need to get 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 estimated max of 370.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, which is lower than my current working 1RM of 365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this scenario it will be 330x5 which gives an estimated 1RM of 370.

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. You may notice that the rep goal for the next week may 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 you don't like it, by all means, ignore it!

Other Features

The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)

Credits

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 repsThe Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RMThe Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM

Assistance/ Accessory TrackerFeatures the Strength Template and is Compatible with both 5/3/1 and 3/5/1 PL PercentagesBoring But Big Calculator also included!

This spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you the program or training methodologies.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. The raw version will only be released to serious 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.

5/3/1 Worksheet v3.0F Created by Pazienxa/diregnaIMPORTANT: Only Modify the Boxes Highlighted in Grey

Of course, nobody ever wants to use this feature ;)

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 estimated 1RM

Progress Tracker

The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 1RM will be automatically graphed and logged.It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to correctly reflect this!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 all want never ending progress, there comes a time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, erasing your past progress, and what if you have

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 is all done without adjusting the numbers from previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. You can reset as many times as necessary and

To use this feature, simply type any words or letter into the Stall Box next to the appropriate exercise and enter the amount of weight to back off. Your weights for the NEXT will be appropriately adjusted. Weights for the current cycle will remain unchanged.

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 be at least 5lbs more than your working 1RM In week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works for week 3 if you get the rep goal. - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1RM, the following week's rep goal will still be generated

- However, if the estimated 1RM is lower than your current working 1RM at any given week, the rep goal for next week will be calculated such that you will beat your current working

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 beat my working 1RM of 365 by 5lbs, I will need to

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 estimated max of 370.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, which is lower than my current working 1RM of 365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this scenario it will be 330x5 which gives an estimated 1RM

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. You may notice that the rep goal for the next week may

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 you don't like it, by all means, ignore it!

Other Features

The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)

Credits

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.

The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of repsThe Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RMThe Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM

Features the Strength Template and is Compatible with both 5/3/1 and 3/5/1 PL Percentages

This spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you the program or training methodologies.

The worksheet is protected by password and is not intended to be modified or changed without my direct consent or approval. The raw version will only be released to serious

You can reach me by the way of Private Messaging Pazienxa on Bodybuilding.com/forums or diregna on Reddit.

531 Start/OptionsWeight Reps 1RM 90% Multi Estimator

Military 135 5 150 135 Weight Reps 1RMDeadlift 405 5 455 410Bench 225 5 255 230Squat 315 5 355 320

Increment/Cycle Rep Goal IncrementMilitary 5 Military 5Deadlift 10 Deadlift 5Bench 5 Bench 5Squat 10 Squat 5

Rounding 5

Note: Information only needs to be entered once. Your

training maxes will be automatically updated in each

cycle.

5/3/1 Program3/5/1 Powerlifters

Progress Tracker 531Progress Tracker 351

Accessory Planner531 Beginner

5/3/1 Calculator v3.0F

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

Cycle 1Week 1 3x5 Week 2 3x3 Week 3 5/3/1

Weight 1RM Weight 1RM Weight

90 95 100Military 100 Military 110 Military 115

115 7 140 120 130265 285 310

Deadlift 310 Deadlift 330 Deadlift 350350 7 420 370 390150 160 175

Bench 175 Bench 185 Bench 195195 7 235 205 220210 225 240

Squat 240 Squat 255 Squat 270

270 7 325 290 305

Cycle 2Week 5 3x5 Week 6 3x3 Week 7 5/3/1

Weight 1RM Weight 1RM Weight

90 100 105Military 105 Military 110 Military 120

120 7 145 125 135275 295 315

Deadlift 315 Deadlift 335 Deadlift 355355 7 425 380 400155 165 175

Bench 175 Bench 190 Bench 200200 7 240 210 225

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

215 230 250Squat 250 Squat 265 Squat 280

280 7 335 295 315

Cycle 3Week 9 3x5 Week 10 3x3 Week 11 5/3/1

Weight 1RM Weight 1RM Weight

95 100 110Military 110 Military 115 Military 125

125 7 150 130 140280 300 325

Deadlift 325 Deadlift 345 Deadlift 365365 7 440 385 410155 170 180

Bench 180 Bench 190 Bench 205205 7 245 215 230220 240 255

Squat 255 Squat 270 Squat 290

290 7 350 305 325

Cycle 4Week 13 3x5 Week 14 3x3 Week 15 5/3/1

Weight 1RM Weight 1RM Weight

100 105 115Military 115 Military 120 Military 130

130 7 155 135 145285 310 330

Deadlift 330 Deadlift 350 Deadlift 375375 7 450 395 420160 170 185

Bench 185 Bench 195 Bench 210210 7 250 220 235230 245 265

Squat 265 Squat 280 Squat 300

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

300 7 360 315 335

Cycle 5Week 17 3x5 Week 18 3x3 Week 19 5/3/1

Weight 1RM Weight 1RM Weight

100 110 115Military 115 Military 125 Military 130

130 8 160 140 145295 315 340

Deadlift 340 Deadlift 360 Deadlift 385385 7 460 405 430165 175 190

Bench 190 Bench 200 Bench 215215 7 260 225 240235 250 270

Squat 270 Squat 290 Squat 305

305 7 365 325 340

Cycle 6Week 21 3x5 Week 22 3x3 Week 23 5/3/1

Weight 1RM Weight 1RM Weight

105 110 120Military 120 Military 130 Military 135

135 8 170 145 150300 320 345

Deadlift 345 Deadlift 370 Deadlift 390390 7 470 415 435165 180 190

Bench 190 Bench 205 Bench 215215 7 260 230 240240 260 280

Squat 280 Squat 295 Squat 315

315 7 380 335 350

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Cycle 7Week 25 3x5 Week 26 3x3 Week 27 5/3/1

Weight 1RM Weight 1RM Weight

105 115 125Military 125 Military 130 Military 140

140 7 170 150 155305 330 355

Deadlift 355 Deadlift 375 Deadlift 400400 7 480 425 445170 180 195

Bench 195 Bench 210 Bench 220220 7 265 235 245245 265 285

Squat 285 Squat 305 Squat 325

325 7 390 340 360

Cycle 8Week 29 3x5 Week 30 3x3 Week 31 5/3/1

Weight 1RM Weight 1RM Weight

110 120 130Military 130 Military 135 Military 145

145 7 175 155 160310 335 360

Deadlift 360 Deadlift 385 Deadlift 410410 7 490 430 455170 185 200

Bench 200 Bench 210 Bench 225225 7 270 240 250255 275 295

Squat 295 Squat 310 Squat 330

330 7 395 350 370

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Cycle 9Week 33 3x5 Week 34 3x3 Week 35 5/3/1

Weight 1RM Weight 1RM Weight

115 120 130Military 130 Military 140 Military 150

150 7 180 160 165320 345 370

Deadlift 370 Deadlift 390 Deadlift 415415 7 500 440 465175 190 205

Bench 205 Bench 215 Bench 230230 7 275 245 255260 280 300

Squat 300 Squat 320 Squat 340

340 7 410 360 380

Cycle 10Week 37 3x5 Week 38 3x3 Week 39 5/3/1

Weight 1RM Weight 1RM Weight

115 125 135Military 135 Military 145 Military 155

155 7 185 160 170325 350 375

Deadlift 375 Deadlift 400 Deadlift 425425 7 510 450 475180 195 205

Bench 205 Bench 220 Bench 235235 7 280 250 260265 285 310

Squat 310 Squat 330 Squat 350

350 7 420 370 390

Cycle 11

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Week 41 3x5 Week 42 3x3 Week 43 5/3/1

Weight 1RM Weight 1RM Weight

120 130 140Military 140 Military 150 Military 155

155 8 190 165 175330 355 385

Deadlift 385 Deadlift 410 Deadlift 435435 7 520 460 485180 195 210

Bench 210 Bench 225 Bench 240240 7 290 250 265275 295 315

Squat 315 Squat 335 Squat 355

355 7 425 380 400

Cycle 12Week 45 3x5 Week 46 3x3 Week 47 5/3/1

Weight 1RM Weight 1RM Weight

125 135 145Military 145 Military 150 Military 160

160 7 190 170 180340 365 390

Deadlift 390 Deadlift 415 Deadlift 440440 7 530 470 495185 200 215

Bench 215 Bench 230 Bench 240240 7 290 255 270280 300 325

Squat 325 Squat 345 Squat 365

365 7 440 385 410

Cycle 13Week 49 3x5 Week 50 3x3 Week 51 5/3/1

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Weight 1RM Weight 1RM Weight

125 135 145Military 145 Military 155 Military 165

165 7 200 175 185345 370 400

Deadlift 400 Deadlift 425 Deadlift 450450 7 540 475 505190 205 220

Bench 220 Bench 230 Bench 245245 7 295 260 275285 310 330

Squat 330 Squat 350 Squat 375

375 7 450 395 420

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Week 4 Deload

1RM Weight Cycle 1 1RM

55 Military 135Military 70 Deadlift 410

80 Bench 230165 Squat 320

Deadlift 205245 Warm-up Calc90 Top Set

Bench 115 40%x5140 50%x5130 60%x3

Squat 160190

Week 8 Deload

1RM Weight Cycle 2 1RM Stall

55 Military 140Military 70 Deadlift 420

85 Bench 235170 Squat 330

Deadlift 210250 Warm-up Calc95 Top Set

Bench 120 40%x5140 50%x5

Start/OptionsProgress Tracker

Accessory Planner

Reps Done

Reps Done

BackoffAmount

130 60%x3Squat 165

200

Week 12 Deload

1RM Weight Cycle 3 1RM Stall

60 Military 145Military 75 Deadlift 430

85 Bench 240170 Squat 340

Deadlift 215260 Warm-up Calc95 Top Set

Bench 120 40%x5145 50%x5135 60%x3

Squat 170205

Week 16 Deload

1RM Weight Cycle 4 1RM Stall

60 Military 150Military 75 Deadlift 440

90 Bench 245175 Squat 350

Deadlift 220265 Warm-up Calc100 Top Set

Bench 125 40%x5145 50%x5140 60%x3

Squat 175

Reps Done

BackoffAmount

Reps Done

BackoffAmount

210

Week 20 Deload

1RM Weight Cycle 5 1RM Stall

60 Military 155Military 80 Deadlift 450

95 Bench 250180 Squat 360

Deadlift 225270 Warm-up Calc100 Top Set

Bench 125 40%x5150 50%x5145 60%x3

Squat 180215

Week 24 Deload

1RM Weight Cycle 6 1RM Stall

65 Military 160Military 80 Deadlift 460

95 Bench 255185 Squat 370

Deadlift 230275 Warm-up Calc100 Top Set

Bench 130 40%x5155 50%x5150 60%x3

Squat 185220

Reps Done

BackoffAmount

Reps Done

BackoffAmount

Week 28 Deload

1RM Weight Cycle 7 1RM Stall

65 Military 165Military 85 Deadlift 470

100 Bench 260190 Squat 380

Deadlift 235280 Warm-up Calc105 Top Set

Bench 130 40%x5155 50%x5150 60%x3

Squat 190230

Week 32 Deload

1RM Weight Cycle 8 1RM Stall

70 Military 170Military 85 Deadlift 480

100 Bench 265190 Squat 390

Deadlift 240290 Warm-up Calc105 Top Set

Bench 135 40%x5160 50%x5155 60%x3

Squat 195235

Reps Done

BackoffAmount

Reps Done

BackoffAmount

Week 36 Deload

1RM Weight Cycle 9 1RM Stall

70 Military 175Military 90 Deadlift 490

105 Bench 270195 Squat 400

Deadlift 245295 Warm-up Calc110 Top Set

Bench 135 40%x5160 50%x5160 60%x3

Squat 200240

Week 40 Deload

1RM Weight Cycle 10 1RM Stall

70 Military 180Military 90 Deadlift 500

110 Bench 275200 Squat 410

Deadlift 250300 Warm-up Calc110 Top Set

Bench 140 40%x5165 50%x5165 60%x3

Squat 205245

Reps Done

BackoffAmount

Reps Done

BackoffAmount

Week 44 Deload

1RM Weight Cycle 11 1RM Stall

75 Military 185Military 95 Deadlift 510

110 Bench 280205 Squat 420

Deadlift 255305 Warm-up Calc110 Top Set

Bench 140 40%x5170 50%x5170 60%x3

Squat 210250

Week 48 Deload

1RM Weight Cycle 12 1RM Stall

75 Military 190Military 95 Deadlift 520

115 Bench 285210 Squat 430

Deadlift 260310 Warm-up Calc115 Top Set

Bench 145 40%x5170 50%x5170 60%x3

Squat 215260

Week 52 Deload

Reps Done

BackoffAmount

Reps Done

BackoffAmount

1RM Weight Cycle 13 1RM

80 Military 195Military 100 Deadlift 530

115 Bench 290210 Squat 440

Deadlift 265320 Warm-up Calc115 Top Set

Bench 145 40%x5175 50%x5175 60%x3

Squat 220265

Reps Done

5/3/1 Progress Tracker ONLY Compatible with 5/3/1

Highest Estimated 1RM to DateMilitary Deadlift Bench

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 51275

325

375

425

475

525

575Deadlift

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 51125

145

165

185

205

225

245

265 Military

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 51155

175

195

215

235

255

275

295

315Bench

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 51275

325

375

425

475

525

575Squat

5/3/1 Progress Tracker v3.0F

ONLY Compatible with 5/3/1

Highest Estimated 1RM to DateSquat

Cycle

12

34

56

78

91

01

11

21

3

5/3/1 ProgramAccessory Planner

Start/Options

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 51275

325

375

425

475

525

575Deadlift

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 51275

325

375

425

475

525

575Squat

Military Deadlift Bench SquatWk 1RM 1RM 1RM 1RM1235679

1011131415171819212223252627293031333435373839414243454647495051

3/5/1 Powerlifting1RM Calculator Rep Goal Calculator

Weight Reps 1RM Weight 1RM Rep

Cycle 1Week 1 3x3 Week 2 3x5

Weight 1RM Weight 1RM

95 90Military 110 Military 100

120 6 140 135 115285 265

Deadlift 330 Deadlift 310370 5 415 410 350160 150

Bench 185 Bench 175205 6 240 230 195225 210

Squat 255 Squat 240290 5 325 320 270

Cycle 2Week 5 3x3 Week 6 3x5

Weight 1RM Weight 1RM

100 90Military 110 Military 105

125 6 145 140 120295 275

Deadlift 335 Deadlift 315380 5 430 420 355165 155

Bench 190 Bench 175210 6 245 235 200230 215

Squat 265 Squat 250295 5 330 330 280

Cycle 3Week 9 3x3 Week 10 3x5

Weight 1RM Weight 1RM

100 95Military 115 Military 110

130 6 150 145 125300 280

Deadlift 345 Deadlift 325385 5 435 430 365170 155

Bench 190 Bench 180215 5 240 240 205

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

240 220Squat 270 Squat 255

305 5 345 340 290

Cycle 4Week 13 3x3 Week 14 3x5

Weight 1RM Weight 1RM

105 100Military 120 Military 115

135 6 155 150 130310 285

Deadlift 350 Deadlift 330395 5 445 440 375170 160

Bench 195 Bench 185220 5 250 245 210245 230

Squat 280 Squat 265315 5 355 350 300

Cycle 5Week 17 3x3 Week 18 3x5

Weight 1RM Weight 1RM

110 100Military 125 Military 115

140 6 165 155 130315 295

Deadlift 360 Deadlift 340405 5 455 450 385175 165

Bench 200 Bench 190225 5 255 250 215250 235

Squat 290 Squat 270325 5 365 360 305

Cycle 6Week 21 3x3 Week 22 3x5

Weight 1RM Weight 1RM

110 105Military 130 Military 120

145 5 165 160 135320 300

Deadlift 370 Deadlift 345415 5 465 460 390180 165

Bench 205 Bench 190230 5 260 255 215260 240

Squat 295 Squat 280

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

335 5 375 370 315

Cycle 7Week 25 3x3 Week 26 3x5

Weight 1RM Weight 1RM

115 105Military 130 Military 125

150 5 170 165 140330 305

Deadlift 375 Deadlift 355425 5 480 470 400180 170

Bench 210 Bench 195235 5 265 260 220265 245

Squat 305 Squat 285340 5 385 380 325

Cycle 8Week 29 3x3 Week 30 3x5

Weight 1RM Weight 1RM

120 110Military 135 Military 130

155 5 175 170 145335 310

Deadlift 385 Deadlift 360430 5 485 480 410185 170

Bench 210 Bench 200240 5 270 265 225275 255

Squat 310 Squat 295350 5 395 390 330

Cycle 9Week 33 3x3 Week 34 3x5

Weight 1RM Weight 1RM

120 115Military 140 Military 130

160 5 180 175 150345 320

Deadlift 390 Deadlift 370440 5 495 490 415190 175

Bench 215 Bench 205245 5 275 270 230280 260

Squat 320 Squat 300360 5 405 400 340

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

Cycle 10Week 37 3x3 Week 38 3x5

Weight 1RM Weight 1RM

125 115Military 145 Military 135

160 6 185 180 155350 325

Deadlift 400 Deadlift 375450 5 505 500 425195 180

Bench 220 Bench 205250 5 280 275 235285 265

Squat 330 Squat 310370 5 415 410 350

Cycle 11Week 41 3x3 Week 42 3x5

Weight 1RM Weight 1RM

130 120Military 150 Military 140

165 6 190 185 155355 330

Deadlift 410 Deadlift 385460 5 520 510 435195 180

Bench 225 Bench 210250 5 280 280 240295 275

Squat 335 Squat 315380 5 430 420 355

Cycle 12Week 45 3x3 Week 46 3x5

Weight 1RM Weight 1RM

135 125Military 150 Military 145

170 6 195 190 160365 340

Deadlift 415 Deadlift 390470 5 530 520 440200 185

Bench 230 Bench 215255 5 285 285 240300 280

Squat 345 Squat 325385 5 435 430 365

Cycle 13

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

Week 49 3x3 Week 50 3x5

Weight 1RM Weight 1RM

135 125Military 155 Military 145

175 6 205 195 165370 345

Deadlift 425 Deadlift 400475 5 535 530 450205 190

Bench 230 Bench 220260 5 295 290 245310 285

Squat 350 Squat 330395 5 445 440 375

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

3/5/1 Powerlifting v3.0F

Weight Calculator1RM Reps Weight

Cycle 1Week 3 5/3/1 Week 4 Deload

Weight 1RM Weight Cycle 1 1RM

100 55 MilitaryMilitary 115 Military 70 Deadlift

130 135 80 Bench310 165 Squat

Deadlift 350 Deadlift 205390 410 245 Warm-up Calc175 90 Top Set

Bench 195 Bench 115 40%x5220 230 140 50%x5240 130 60%x3

Squat 270 Squat 160305 320 190

Cycle 2Week 7 5/3/1 Week 8 Deload

Weight 1RM Weight Cycle 2 1RM

105 55 MilitaryMilitary 120 Military 70 Deadlift

135 140 85 Bench315 170 Squat

Deadlift 355 Deadlift 210400 420 250 Warm-up Calc175 95 Top Set

Bench 200 Bench 120 40%x5225 235 140 50%x5250 130 60%x3

Squat 280 Squat 165315 330 200

Cycle 3Week 11 5/3/1 Week 12 Deload

Weight 1RM Weight Cycle 3 1RM

110 60 MilitaryMilitary 125 Military 75 Deadlift

140 145 85 Bench325 170 Squat

Deadlift 365 Deadlift 215410 430 260 Warm-up Calc180 95 Top Set

Bench 205 Bench 120 40%x5230 240 145 50%x5

Start/OptionsProgress Tracker

Accessory Planner

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

255 135 60%x3Squat 290 Squat 170

325 340 205

Cycle 4Week 15 5/3/1 Week 16 Deload

Weight 1RM Weight Cycle 4 1RM

115 60 MilitaryMilitary 130 Military 75 Deadlift

145 150 90 Bench330 175 Squat

Deadlift 375 Deadlift 220420 440 265 Warm-up Calc185 100 Top Set

Bench 210 Bench 125 40%x5235 245 145 50%x5265 140 60%x3

Squat 300 Squat 175335 350 210

Cycle 5Week 19 5/3/1 Week 20 Deload

Weight 1RM Weight Cycle 5 1RM

115 60 MilitaryMilitary 130 Military 80 Deadlift

145 155 95 Bench340 180 Squat

Deadlift 385 Deadlift 225430 450 270 Warm-up Calc190 100 Top Set

Bench 215 Bench 125 40%x5240 250 150 50%x5270 145 60%x3

Squat 305 Squat 180340 360 215

Cycle 6Week 23 5/3/1 Week 24 Deload

Weight 1RM Weight Cycle 6 1RM

120 65 MilitaryMilitary 135 Military 80 Deadlift

150 160 95 Bench345 185 Squat

Deadlift 390 Deadlift 230435 460 275 Warm-up Calc190 100 Top Set

Bench 215 Bench 130 40%x5240 255 155 50%x5280 150 60%x3

Squat 315 Squat 185

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

350 370 220

Cycle 7Week 27 5/3/1 Week 28 Deload

Weight 1RM Weight Cycle 7 1RM

125 65 MilitaryMilitary 140 Military 85 Deadlift

155 165 100 Bench355 190 Squat

Deadlift 400 Deadlift 235445 470 280 Warm-up Calc195 105 Top Set

Bench 220 Bench 130 40%x5245 260 155 50%x5285 150 60%x3

Squat 325 Squat 190360 380 230

Cycle 8Week 31 5/3/1 Week 32 Deload

Weight 1RM Weight Cycle 8 1RM

130 70 MilitaryMilitary 145 Military 85 Deadlift

160 170 100 Bench360 190 Squat

Deadlift 410 Deadlift 240455 480 290 Warm-up Calc200 105 Top Set

Bench 225 Bench 135 40%x5250 265 160 50%x5295 155 60%x3

Squat 330 Squat 195370 390 235

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

Weight 1RM Weight Cycle 9 1RM

130 70 MilitaryMilitary 150 Military 90 Deadlift

165 175 105 Bench370 195 Squat

Deadlift 415 Deadlift 245465 490 295 Warm-up Calc205 110 Top Set

Bench 230 Bench 135 40%x5255 270 160 50%x5300 160 60%x3

Squat 340 Squat 200380 400 240

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

Cycle 10Week 39 5/3/1 Week 40 Deload

Weight 1RM Weight Cycle 10 1RM

135 70 MilitaryMilitary 155 Military 90 Deadlift

170 180 110 Bench375 200 Squat

Deadlift 425 Deadlift 250475 500 300 Warm-up Calc205 110 Top Set

Bench 235 Bench 140 40%x5260 275 165 50%x5310 165 60%x3

Squat 350 Squat 205390 410 245

Cycle 11Week 43 5/3/1 Week 44 Deload

Weight 1RM Weight Cycle 11 1RM

140 75 MilitaryMilitary 155 Military 95 Deadlift

175 185 110 Bench385 205 Squat

Deadlift 435 Deadlift 255485 510 305 Warm-up Calc210 110 Top Set

Bench 240 Bench 140 40%x5265 280 170 50%x5315 170 60%x3

Squat 355 Squat 210400 420 250

Cycle 12Week 47 5/3/1 Week 48 Deload

Weight 1RM Weight Cycle 12 1RM

145 75 MilitaryMilitary 160 Military 95 Deadlift

180 190 115 Bench390 210 Squat

Deadlift 440 Deadlift 260495 520 310 Warm-up Calc215 115 Top Set

Bench 240 Bench 145 40%x5270 285 170 50%x5325 170 60%x3

Squat 365 Squat 215410 430 260

Cycle 13

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

Week 51 5/3/1 Week 52 Deload

Weight 1RM Weight Cycle 13 1RM

145 80 MilitaryMilitary 165 Military 100 Deadlift

185 195 115 Bench400 210 Squat

Deadlift 450 Deadlift 265505 530 320 Warm-up Calc220 115 Top Set

Bench 245 Bench 145 40%x5275 290 175 50%x5330 175 60%x3

Squat 375 Squat 220420 440 265

RepGoal

1RMGoal

Reps Done

Singlesx2

Cycle 1 1RM

135410230320

Warm-up Calc

Cycle 2 1RM Stall

140420235330

Warm-up Calc

Cycle 3 1RM Stall

145430240340

Warm-up Calc

BackoffAmount

BackoffAmount

Cycle 4 1RM Stall

150440245350

Warm-up Calc

Cycle 5 1RM Stall

155450250360

Warm-up Calc

Cycle 6 1RM Stall

160460255370

Warm-up Calc

BackoffAmount

BackoffAmount

BackoffAmount

Cycle 7 1RM Stall

165470260380

Warm-up Calc

Cycle 8 1RM Stall

170480265390

Warm-up Calc

Cycle 9 1RM Stall

175490270400

Warm-up Calc

BackoffAmount

BackoffAmount

BackoffAmount

Cycle 10 1RM Stall

180500275410

Warm-up Calc

Cycle 11 1RM Stall

185510280420

Warm-up Calc

Cycle 12 1RM Stall

190520285430

Warm-up Calc

BackoffAmount

BackoffAmount

BackoffAmount

Cycle 13 1RM

195530290440

Warm-up Calc

3/5/1 PL Progress TrackerONLY Compatible with 3/5/1 PL

Highest Estimated 1RM to DateMilitary Deadlift

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 51125

145

165

185

205

225

245

265 Military

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 51155

175

195

215

235

255

275

295

315Bench

3/5/1 PL Progress Tracker v3.0F

ONLY Compatible with 3/5/1 PL

Highest Estimated 1RM to DateBench Squat

351 PL ProgramAccessory Planner

Start/Options

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 51275

325

375

425

475

525

575Deadlift

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 51125

145

165

185

205

225

245

265 Military

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 51155

175

195

215

235

255

275

295

315Bench

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 51275

325

375

425

475

525

575Squat

ONLY Compatible with 3/5/1 PL

Military Deadlift Bench SquatCycle Wk 1RM 1RM 1RM 1RM

1

123

2

567

3

91011

4

131415

5

171819

6

212223

7

252627

8

293031

9

333435

10

373839

11

414243

12

454647

13

495051

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 51275

325

375

425

475

525

575Deadlift

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 51275

325

375

425

475

525

575Squat

5/3/1 3-Day Beginner1RM Calculator Rep Goal Calculator

Weight Reps 1RM Weight 1RM Rep

Cycle 1Week 1 3x5+ Week 2 3x3+ Week 3 3x5,3,1+

Weight Reps Weight Reps Weight Reps Weight Reps

Day 1

Squat 5/3/1 Bench 3x5

Day 1

Squat 5/3/1 Bench 3x5

Day 1210 5 125

5225 3 125

5240 5 150 255 3 150270 175 290 175

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2265 5 90 5 285 3 95 3310 5 100 5 330 3 110 3350 115 370 120

Day 3

Bench 5/3/1 Squat 3x5

Day 3

Bench 5/3/1 Squat 3x5

Day 3150 5 175

5

160 3 175

5175 5 210 185 3 210195 240 205 240

Cycle 2Week 4 3x5+ Week 5 3x3+ Week 6 3x5,3,1+

Weight Reps Weight Reps Weight Reps Weight Reps

Day 1

Squat 5/3/1 Bench 3x5

Day 1

Squat 5/3/1 Bench 3x5

Day 1215 5 130

5230 3 130

5250 5 155 265 3 155280 175 295 175

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2275 5 90 5 295 3 100 3315 5 105 5 335 3 110 3355 120 380 125

Day 3

Bench 5/3/1 Squat 3x5

Day 3

Bench 5/3/1 Squat 3x5

Day 3155 5 180

5

165 3 180

5175 5 215 190 3 215200 250 210 250

Cycle 3Week 7 3x5+ Week 8 3x3+ Week 9 3x5,3,1+

Weight Reps Weight Reps Weight Reps Weight Reps

Day 1

Squat 5/3/1 Bench 3x5

Day 1

Squat 5/3/1 Bench 3x5

Day 1220 5 130

5240 3 130

5255 5 155 270 3 155290 180 305 180

Day 2

Deadlift 5/3/1 Press 5/3/1

Day 2

Deadlift 5/3/1 Press 5/3/1

Day 2280 5 95 5 300 3 100 3325 5 110 5 345 3 115 3

Day 2

365 125

Day 2

385 130

Day 2

Day 3

Bench 5/3/1 Squat 3x5

Day 3

Bench 5/3/1 Squat 3x5

Day 3155 5 185

5

170 3 185

5180 5 220 190 3 220205 255 215 255

Cycle 4Week 10 3x5+ Week 11 3x3+ Week 12 3x5,3,1+

Weight Reps Weight Reps Weight Reps Weight Reps

Day 1

Squat 5/3/1 Bench 3x5

Day 1

Squat 5/3/1 Bench 3x5

Day 1230 5 135

5245 3 135

5265 5 160 280 3 160300 185 315 185

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2285 5 100 5 310 3 105 3330 5 115 5 350 3 120 3375 130 395 135

Day 3

Bench 5/3/1 Squat 3x5

Day 3

Bench 5/3/1 Squat 3x5

Day 3160 5 195

5

170 3 195

5185 5 230 195 3 230210 265 220 265

Cycle 5Week 13 3x5+ Week 14 3x3+ Week 15 3x5,3,1+

Weight Reps Weight Reps Weight Reps Weight Reps

Day 1

Squat 5/3/1 Bench 3x5

Day 1

Squat 5/3/1 Bench 3x5

Day 1235 5 140

5250 3 140

5270 5 165 290 3 165305 190 325 190

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2295 5 100 5 315 3 110 3340 5 115 5 360 3 125 3385 130 405 140

Day 3

Bench 5/3/1 Squat 3x5

Day 3

Bench 5/3/1 Squat 3x5

Day 3165 5 200

5

175 3 200

5190 5 235 200 3 235215 270 225 270

Cycle 6Week 16 3x5+ Week 17 3x3+ Week 18 3x5,3,1+

Weight Reps Weight Reps Weight Reps Weight Reps

Day 1

Squat 5/3/1 Bench 3x5

Day 1

Squat 5/3/1 Bench 3x5

Day 1240 5 140

5260 3 140

5280 5 165 295 3 165315 190 335 190

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2300 5 105 5 320 3 110 3345 5 120 5 370 3 130 3

Day 2

390 135

Day 2

415 145

Day 2

Day 3

Bench 5/3/1 Squat 3x5

Day 3

Bench 5/3/1 Squat 3x5

Day 3165 5 205

5

180 3 205

5190 5 240 205 3 240215 280 230 280

5/3/1 3-Day Beginner v3.0F

Weight Calculator1RM Reps Weight

Week 3 3x5,3,1+

Weight Reps Weight Reps Cycle 1 1RM

Squat 5/3/1 Bench 3x5 Military 135240 5 125

5Deadlift 410

270 3 150 Bench 230305 175 Squat 320Deadlift 5/3/1 Military 5/3/1310 5 100 5 Warm-up Calc350 3 115 3 Top Set390 130 40%x5Bench 5/3/1 Squat 3x5 50%x5175 5 175

5

60%x3195 3 210220 240

Week 6 3x5,3,1+

Weight Reps Weight Reps Cycle 2 1RM Stall

Squat 5/3/1 Bench 3x5 Military 140250 5 130

5Deadlift 420

280 3 155 Bench 235315 175 Squat 330Deadlift 5/3/1 Military 5/3/1315 5 105 5 Warm-up Calc355 3 120 3 Top Set400 135 40%x5Bench 5/3/1 Squat 3x5 50%x5175 5 180

5

60%x3200 3 215225 250

Week 9 3x5,3,1+

Weight Reps Weight Reps Cycle 3 1RM Stall

Squat 5/3/1 Bench 3x5 Military 145255 5 130

5Deadlift 430

290 3 155 Bench 240325 180 Squat 340Deadlift 5/3/1 Press 5/3/1325 5 110 5 Warm-up Calc365 3 125 3 Top Set

Start/OptionsAccessory Planner

BackoffAmount

BackoffAmount

410 140 40%x5Bench 5/3/1 Squat 3x5 50%x5180 5 185

5

60%x3205 3 220230 255

Week 12 3x5,3,1+

Weight Reps Weight Reps Cycle 4 1RM Stall

Squat 5/3/1 Bench 3x5 Military 150265 5 135

5Deadlift 440

300 3 160 Bench 245335 185 Squat 350Deadlift 5/3/1 Military 5/3/1330 5 115 5 Warm-up Calc375 3 130 3 Top Set420 145 40%x5Bench 5/3/1 Squat 3x5 50%x5185 5 195

5

60%x3210 3 230235 265

Week 15 3x5,3,1+

Weight Reps Weight Reps Cycle 5 1RM Stall

Squat 5/3/1 Bench 3x5 Military 155270 5 140

5Deadlift 450

305 3 165 Bench 250340 190 Squat 360Deadlift 5/3/1 Military 5/3/1340 5 115 5 Warm-up Calc385 3 130 3 Top Set430 145 40%x5Bench 5/3/1 Squat 3x5 50%x5190 5 200

5

60%x3215 3 235240 270

Week 18 3x5,3,1+

Weight Reps Weight Reps Cycle 6 1RM Stall

Squat 5/3/1 Bench 3x5 Military 160280 5 140

5Deadlift 460

315 3 165 Bench 255350 190 Squat 370Deadlift 5/3/1 Military 5/3/1345 5 120 5 Warm-up Calc390 3 135 3 Top Set

BackoffAmount

BackoffAmount

BackoffAmount

435 150 40%x5Bench 5/3/1 Squat 3x5 50%x5190 5 205

5

60%x3215 3 240240 280

Assistance/Accessory Work Planner

Cycle 1Week 1

Assistance Accessory Week 2Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

70 10

Day 170 1070 1070 1070 10

Deadlift

205 10

Day 2205 10205 10205 10205 10

Day 3 Bench

125 10

Day 3125 10125 10125 10125 10

Day 4 Squat

160 10

Day 4160 10160 10160 10160 10

Week 3Assistance Accessory

Week 4Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

80 10

Day 180 1080 1080 1080 10

Day 2 Deadlift

245 10

Day 2245 10245 10245 10245 10

Day 3 Bench

150 10

Day 3150 10150 10150 10150 10

Day 4 Squat

190 10

Day 4

190 10190 10190 10190 10

Cycle 2

Day 2

Week 5Assistance Accessory

Week 6Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Exercise 1

50 10

Day 160 1070 10

Exercise 2

60 10

Day 270 1080 10

Day 3 Exercise 3

50 10

Day 360 1070 10

Day 4 Exercise 4

50 10

Day 460 1070 10

Week 7Assistance Accessory

Week 8Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Exercise 1

65 5

Day 175 585 5

Day 2 Exercise 2

65 5

Day 275 585 5

Day 3 Exercise 3

65 5

Day 375 585 5

Day 4 Exercise 4

65 5

Day 475 585 5

Cycle 3Week 9

Assistance Accessory Week 10Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Day 1

Day 2

Day 1 Day 1

Day 2

Day 3 Day 3

Day 4 Day 4

Week 11Assistance Accessory

Week 12Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Day 1

Day 2 Day 2

Day 3 Day 3

Day 4 Day 4

Cycle 4Week 13

Assistance Accessory Week 14Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

75 10

Day 175 1075 1075 1075 10

Deadlift

220 10

Day 2220 10220 10220 10

Day 2

Day 2

Deadlift

220 10

Day 2

Day 3 Bench

135 10

Day 3135 10135 10135 10135 10

Day 4 Squat

175 10

Day 4175 10175 10175 10175 10

Week 15Assistance Accessory

Week 16Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

90 10

Day 190 1090 1090 1090 10

Day 2 Deadlift

265 10

Day 2265 10265 10265 10265 10

Day 3 Bench

160 10

Day 3160 10160 10160 10160 10

Day 4 Squat

210 10

Day 4

210 10210 10210 10210 10

Cycle 5Week 17

Assistance Accessory Week 18Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

80 10

Day 180 1080 1080 1080 10

Deadlift

225 10

Day 2225 10225 10225 10225 10

Day 3 Bench

140 10

Day 3140 10140 10140 10140 10

Day 2

Day 2

Day 4 Squat

180 10

Day 4180 10180 10180 10180 10

Week 19Assistance Accessory

Week 20Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

95 10

Day 195 1095 1095 1095 10

Day 2 Deadlift

270 10

Day 2270 10270 10270 10270 10

Day 3 Bench

165 10

Day 3165 10165 10165 10165 10

Day 4 Squat

215 10

Day 4

215 10215 10215 10215 10

Cycle 6Week 21

Assistance Accessory Week 22Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

80 10

Day 180 1080 1080 1080 10

Deadlift

230 10

Day 2230 10230 10230 10230 10

Day 3 Bench

140 10

Day 3140 10140 10140 10140 10

Day 4 Squat

185 10

Day 4185 10185 10185 10185 10

Day 2

Week 23Assistance Accessory

Week 24Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

95 10

Day 195 1095 1095 1095 10

Day 2 Deadlift

275 10

Day 2275 10275 10275 10275 10

Day 3 Bench

165 10

Day 3165 10165 10165 10165 10

Day 4 Squat

220 10

Day 4

220 10220 10220 10220 10

Cycle 7Week 25

Assistance Accessory Week 26Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

85 10

Day 185 1085 1085 1085 10

Deadlift

235 10

Day 2235 10235 10235 10235 10

Day 3 Bench

145 10

Day 3145 10145 10145 10145 10

Day 4 Squat

190 10

Day 4190 10190 10190 10190 10

Week 27Assistance Accessory

Week 28Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

100 10

Day 1100 10100 10100 10

Day 2

Day 1 Military

100 10

Day 1

Day 2 Deadlift

280 10

Day 2280 10280 10280 10280 10

Day 3 Bench

170 10

Day 3170 10170 10170 10170 10

Day 4 Squat

230 10

Day 4

230 10230 10230 10230 10

Cycle 8Week 29

Assistance Accessory Week 30Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

85 10

Day 185 1085 1085 1085 10

Deadlift

240 10

Day 2240 10240 10240 10240 10

Day 3 Bench

145 10

Day 3145 10145 10145 10145 10

Day 4 Squat

195 10

Day 4195 10195 10195 10195 10

Week 31Assistance Accessory

Week 32Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

100 10

Day 1100 10100 10100 10100 10

Day 2 Deadlift

290 10

Day 2290 10290 10290 10290 10

Day 2

Day 3 Bench

170 10

Day 3170 10170 10170 10170 10

Day 4 Squat

235 10

Day 4

235 10235 10235 10235 10

Cycle 9Week 33

Assistance Accessory Week 34Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

90 10

Day 190 1090 1090 1090 10

Deadlift

245 10

Day 2245 10245 10245 10245 10

Day 3 Bench

150 10

Day 3150 10150 10150 10150 10

Day 4 Squat

200 10

Day 4200 10200 10200 10200 10

Week 35Assistance Accessory

Week 36Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

105 10

Day 1105 10105 10105 10105 10

Day 2 Deadlift

295 10

Day 2295 10295 10295 10295 10

Day 3 Bench

175 10

Day 3175 10175 10175 10175 10

Day 4 Squat

240 10

Day 4

Day 2

Day 4 Squat

240 10

Day 4240 10240 10240 10

Cycle 10Week 37

Assistance Accessory Week 38Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

90 10

Day 190 1090 1090 1090 10

Deadlift

250 10

Day 2250 10250 10250 10250 10

Day 3 Bench

150 10

Day 3150 10150 10150 10150 10

Day 4 Squat

205 10

Day 4205 10205 10205 10205 10

Week 39Assistance Accessory

Week 40Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

110 10

Day 1110 10110 10110 10110 10

Day 2 Deadlift

300 10

Day 2300 10300 10300 10300 10

Day 3 Bench

180 10

Day 3180 10180 10180 10180 10

Day 4 Squat

245 10

Day 4245 10245 10245 10245 10

Cycle 11

Day 2

Week 41Assistance Accessory

Week 42Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

95 10

Day 195 1095 1095 1095 10

Deadlift

255 10

Day 2255 10255 10255 10255 10

Day 3 Bench

155 10

Day 3155 10155 10155 10155 10

Day 4 Squat

210 10

Day 4210 10210 10210 10210 10

Week 43Assistance Accessory

Week 44Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

110 10

Day 1110 10110 10110 10110 10

Day 2 Deadlift

305 10

Day 2305 10305 10305 10305 10

Day 3 Bench

180 10

Day 3180 10180 10180 10180 10

Day 4 Squat

250 10

Day 4

250 10250 10250 10250 10

Cycle 12Week 45

Assistance Accessory Week 46Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

95 10

Day 195 1095 1095 10

Day 2

Day 1 Military

95 10

Day 1

Deadlift

260 10

Day 2260 10260 10260 10260 10

Day 3 Bench

155 10

Day 3155 10155 10155 10155 10

Day 4 Squat

215 10

Day 4215 10215 10215 10215 10

Week 47Assistance Accessory

Week 48Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

115 10

Day 1115 10115 10115 10115 10

Day 2 Deadlift

310 10

Day 2310 10310 10310 10310 10

Day 3 Bench

185 10

Day 3185 10185 10185 10185 10

Day 4 Squat

260 10

Day 4

260 10260 10260 10260 10

Cycle 13Week 49

Assistance Accessory Week 50Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

100 10

Day 1100 10100 10100 10100 10

Deadlift

265 10

Day 2265 10265 10265 10265 10

Day 2

Day 2

Day 3 Bench

160 10

Day 3160 10160 10160 10160 10

Day 4 Squat

220 10

Day 4220 10220 10220 10220 10

Week 51Assistance Accessory

Week 52Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Military

115 10

Day 1115 10115 10115 10115 10

Day 2 Deadlift

320 10

Day 2320 10320 10320 10320 10

Day 3 Bench

190 10

Day 3190 10190 10190 10190 10

Day 4 Squat

265 10

Day 4

265 10265 10265 10265 10

Assistance/Accessory Work Planner v3.0F

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

75 1075 10 Boring But Big75 10 5x1075 10 Military75 10 Deadlift

Deadlift

225 10 Bench225 10 Squat 225 10225 10 Simplest Strength Template225 10 531 or 351?

Bench

140 10140 10 Simplest Strength Template140 10140 10 Day 1140 10 Day 2

Squat

175 10 Day 3175 10 Day 4175 10175 10175 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

55 10 40%x555 10 50%x555 10 60%x355 1055 10

Deadlift

165 10165 10165 10165 10165 10

Bench

115 10115 10115 10115 10115 10

Squat

130 10130 10130 10130 10130 10

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

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Simplest Strength Template

Exercise 1

60 870 8 Boring But Big80 6 5x10

MilitaryDeadlift

Exercise 2

60 8 Bench70 8 Squat 80 6

Simplest Strength Template531 or 351?

Exercise 3

60 870 8 Simplest Strength Template80 6

Day 1Day 2

Exercise 4

60 8 Day 370 8 Day 480 6

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Exercise 1

40 5 40%x550 5 50%x560 5 60%x3

Exercise 2

40 550 560 5

Exercise 3

40 550 560 5

Exercise 4

40 550 560 5

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Accessory Only

Boring But Big 5x10

MilitaryDeadliftBenchSquat

Simplest Strength Template531 or 351?

Simplest Strength Template

Day 1Day 2Day 3Day 4

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

40%x550%x560%x3

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

85 1085 10 Boring But Big85 10 5x1085 10 Military85 10 Deadlift

Deadlift

240 10 Bench240 10 Squat 240 10240 10 Simplest Strength Template

Deadlift

240 10 531 or 351?

Bench

145 10145 10 Simplest Strength Template145 10145 10 Day 1145 10 Day 2

Squat

195 10 Day 3195 10 Day 4195 10195 10195 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

60 10 40%x560 10 50%x560 10 60%x360 1060 10

Deadlift

175 10175 10175 10175 10175 10

Bench

125 10125 10125 10125 10125 10

Squat

140 10140 10140 10140 10140 10

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

85 1085 10 Boring But Big85 10 5x1085 10 Military85 10 Deadlift

Deadlift

250 10 Bench250 10 Squat 250 10250 10 Simplest Strength Template250 10 531 or 351?

Bench

150 10150 10 Simplest Strength Template150 10150 10 Day 1150 10 Day 2

Squat

200 10 Day 3200 10 Day 4200 10200 10200 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

60 10 40%x560 10 50%x560 10 60%x360 1060 10

Deadlift

180 10180 10180 10180 10180 10

Bench

125 10125 10125 10125 10125 10

Squat

145 10145 10145 10145 10145 10

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

90 1090 10 Boring But Big90 10 5x1090 10 Military90 10 Deadlift

Deadlift

255 10 Bench255 10 Squat 255 10255 10 Simplest Strength Template255 10 531 or 351?

Bench

155 10155 10 Simplest Strength Template155 10155 10 Day 1155 10 Day 2

Squat

205 10 Day 3205 10 Day 4205 10205 10205 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

65 10 40%x565 10 50%x565 10 60%x365 1065 10

Deadlift

185 10185 10185 10185 10185 10

Bench

130 10130 10130 10130 10130 10

Squat

150 10150 10150 10150 10150 10

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

90 1090 10 Boring But Big90 10 5x1090 10 Military90 10 Deadlift

Deadlift

260 10 Bench260 10 Squat 260 10260 10 Simplest Strength Template260 10 531 or 351?

Bench

155 10155 10 Simplest Strength Template155 10155 10 Day 1155 10 Day 2

Squat

210 10 Day 3210 10 Day 4210 10210 10210 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

65 10 40%x565 10 50%x565 10 60%x365 10

Military

65 10

Deadlift

190 10190 10190 10190 10190 10

Bench

130 10130 10130 10130 10130 10

Squat

150 10150 10150 10150 10150 10

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

95 1095 10 Boring But Big95 10 5x1095 10 Military95 10 Deadlift

Deadlift

265 10 Bench265 10 Squat 265 10265 10 Simplest Strength Template265 10 531 or 351?

Bench

160 10160 10 Simplest Strength Template160 10160 10 Day 1160 10 Day 2

Squat

215 10 Day 3215 10 Day 4215 10215 10215 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

70 10 40%x570 10 50%x570 10 60%x370 1070 10

Deadlift

190 10190 10190 10190 10190 10

Bench

135 10135 10135 10135 10135 10

Squat

155 10155 10155 10155 10155 10

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

95 1095 10 Boring But Big95 10 5x1095 10 Military95 10 Deadlift

Deadlift

270 10 Bench270 10 Squat 270 10270 10 Simplest Strength Template270 10 531 or 351?

Bench

160 10160 10 Simplest Strength Template160 10160 10 Day 1160 10 Day 2

Squat

220 10 Day 3220 10 Day 4220 10220 10220 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

70 10 40%x570 10 50%x570 10 60%x370 1070 10

Deadlift

195 10195 10195 10195 10195 10

Bench

135 10135 10135 10135 10135 10

Squat

160 10

Squat

160 10160 10160 10160 10

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

100 10100 10 Boring But Big100 10 5x10100 10 Military100 10 Deadlift

Deadlift

275 10 Bench275 10 Squat 275 10275 10 Simplest Strength Template275 10 531 or 351?

Bench

165 10165 10 Simplest Strength Template165 10165 10 Day 1165 10 Day 2

Squat

225 10 Day 3225 10 Day 4225 10225 10225 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

70 10 40%x570 10 50%x570 10 60%x370 1070 10

Deadlift

200 10200 10200 10200 10200 10

Bench

140 10140 10140 10140 10140 10

Squat

165 10165 10165 10165 10165 10

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

100 10100 10 Boring But Big100 10 5x10100 10 Military100 10 Deadlift

Deadlift

280 10 Bench280 10 Squat 280 10280 10 Simplest Strength Template280 10 531 or 351?

Bench

170 10170 10 Simplest Strength Template170 10170 10 Day 1170 10 Day 2

Squat

230 10 Day 3230 10 Day 4230 10230 10230 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

75 10 40%x575 10 50%x575 10 60%x375 1075 10

Deadlift

205 10205 10205 10205 10205 10

Bench

140 10140 10140 10140 10140 10

Squat

170 10170 10170 10170 10170 10

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

105 10105 10 Boring But Big105 10 5x10105 10 Military

Military

105 10 Deadlift

Deadlift

285 10 Bench285 10 Squat 285 10285 10 Simplest Strength Template285 10 531 or 351?

Bench

170 10170 10 Simplest Strength Template170 10170 10 Day 1170 10 Day 2

Squat

235 10 Day 3235 10 Day 4235 10235 10235 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

75 10 40%x575 10 50%x575 10 60%x375 1075 10

Deadlift

210 10210 10210 10210 10210 10

Bench

145 10145 10145 10145 10145 10

Squat

170 10170 10170 10170 10170 10

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

105 10105 10 Boring But Big105 10 5x10105 10 Military105 10 Deadlift

Deadlift

290 10 Bench290 10 Squat 290 10290 10 Simplest Strength Template290 10 531 or 351?

Bench

175 10175 10 Simplest Strength Template175 10175 10 Day 1175 10 Day 2

Squat

240 10 Day 3240 10 Day 4240 10240 10240 10

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Military

80 10 40%x580 10 50%x580 10 60%x380 1080 10

Deadlift

210 10210 10210 10210 10210 10

Bench

145 10145 10145 10145 10145 10

Squat

175 10175 10175 10175 10175 10

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4135 50% 55% 60% 40%410 50% 55% 60% 40%230 55% 60% 65% 50%320 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 3 100

Warm-up Calc

Assistance TemplateSimplest Strength Template

Boring But Big1RM Wk1 Wk2 Wk3 Wk4140 50% 55% 60% 40%420 50% 55% 60% 40%235 55% 60% 65% 50%330 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateAccessory Only

Boring But Big1RM Wk1 Wk2 Wk3 Wk4

145 50% 55% 60% 40%430 50% 55% 60% 40%240 55% 60% 65% 50%340 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4150 50% 55% 60% 40%440 50% 55% 60% 40%245 55% 60% 65% 50%350 50% 55% 60% 40%

Simplest Strength Template

531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4155 50% 55% 60% 40%450 50% 55% 60% 40%250 55% 60% 65% 50%360 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100

Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4160 50% 55% 60% 40%460 50% 55% 60% 40%255 55% 60% 65% 50%370 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4165 50% 55% 60% 40%470 50% 55% 60% 40%260 55% 60% 65% 50%380 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4170 50% 55% 60% 40%480 50% 55% 60% 40%265 55% 60% 65% 50%390 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4175 50% 55% 60% 40%490 50% 55% 60% 40%270 55% 60% 65% 50%400 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4180 50% 55% 60% 40%500 50% 55% 60% 40%275 55% 60% 65% 50%410 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4185 50% 55% 60% 40%510 50% 55% 60% 40%280 55% 60% 65% 50%420 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4190 50% 55% 60% 40%

520 50% 55% 60% 40%285 55% 60% 65% 50%430 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

Assistance TemplateBoring But Big

Boring But Big1RM Wk1 Wk2 Wk3 Wk4195 50% 55% 60% 40%530 50% 55% 60% 40%290 55% 60% 65% 50%440 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc

v1.0 Completed Caculators

v1.1

v1.2

v2.0

v2.1

v3.0F

Accessory Tracker with Strength TemplateAdded 3/5/1 Powerlifting TrackerAdded 5/3/1 3-Day Beginner

Updated rounding in Rep Goals resulting in higher accuracyAdded a Rep Req'd Calculator

Added a Multi Calculator which includes weightsAdded 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 versionsRemoved colour codesAdded Progress TrackerAdded Stalling adjustmentsImproved ease of use for various estimatorsAdded a Start Page where initial starting weights and stats are enteredAddition of Hyperlinking3/5/1 Powerlifting Calculator Added Adjusted Width of cells to prevent resolve the issue of ####

Added a rounding option to support KG/Smaller incrementsMajor bug in 3/5/1 Powerlifting patchedAdded ability to change exercise order

More Bug Patches531 Workbook Completed!

Completed Caculators

Added Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature)

Removed macros which was experiencing compatibility issues across different OS and Excel versions