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One mesocycle lasts 16 workouts, or a little over 5 weeks.

1. Wave Warm Up 75% x 5 80% x 5 85% x 5

2. Wave Warm Up 80% x 3 85% x 3 90% x 3

3. Wave Warm Up 75% x 5 85% x 3 95% x 1

4. Wave Deload 60% x 5 65% x 5 70% x 5

A. Squat

B. Bench Press

C. Deadlift

D. Military Press

A1 B1 C1

D1 A2 B2

C2 D2 A3

B3 C3 D3

A4 B4 C4

D1 Etc… Etc…

1. Wave Warm Up 65% x 5 75% x 5 85% x 52. Wave Warm Up 70% x 3 80% x 3 90% x 3

3. Wave Warm Up 75% x 5 85% x 3 95% x 1

4. Wave Deload 60% x 5 65% x 5 70% x 5

Assistance Lifts

Optionally there is a second, less intensive, loading parameter:

Week 6:

How it works:

Each wave has 4 workouts:

Assistance Lifts

Assistance Lifts

Assistance Lifts

Wendler recommends 3 workouts per week. Example:

Week 1:

Week 2:

Week 3:

Week 4:

Week 5:

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM w 

can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified 

Each mesocycle has 4 microcycles or "waves".

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en calculating weights; He also suggests that on the last set you

number of reps with that weight and anything beyond that can be

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QUAT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

ENCH PRESS 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

EADLIFT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

MILITARY PRESS 1 Rep Max 90% Sets Reps

Week 2 0 3 5 65% 75% 85% 0 0

Week 3 0 3 3 70% 80% 90% 0 0

Week 4 0 3 5,3,1 75% 85% 95% 0 0

Week 5 0 3 5 40% 50% 60% 0 0

Percentage Pounds

Percentage Pounds

Percentage Pounds

Percentage

WENDLER 5/3/1 LOG

Pounds

Just enter your 1 Rep Max for each week and it will tell you what to li

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0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

Reps Completed

Reps Completed

Reps Completed

MONTH 1

Reps Completed

t.

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QUAT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

ENCH PRESS 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

EADLIFT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

MILITARY PRESS 1 Rep Max 90% Sets Reps

Week 2 0 3 5 65% 75% 85% 0 0

Week 3 0 3 3 70% 80% 90% 0 0

Week 4 0 3 5,3,1 75% 85% 95% 0 0

Week 5 0 3 5 40% 50% 60% 0 0

Just enter your 1 Rep Max for each week and it will tell you what to liPercentage

WENDLER 5/3/1 LOG

Percentage Pounds

Pounds

Percentage Pounds

Percentage Pounds

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0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

t.

MONTH 2

Reps Completed

Reps Completed

Reps Completed

Reps Completed

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QUAT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

ENCH PRESS 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

EADLIFT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

MILITARY PRESS 1 Rep Max 90% Sets Reps

Week 2 0 3 5 65% 75% 85% 0 0

Week 3 0 3 3 70% 80% 90% 0 0

Week 4 0 3 5,3,1 75% 85% 95% 0 0

Week 5 0 3 5 40% 50% 60% 0 0

Just enter your 1 Rep Max for each week and it will tell you what to liPercentage

WENDLER 5/3/1 LOG

Percentage Pounds

Pounds

Percentage Pounds

Percentage Pounds

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0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

t.

MONTH 3

Reps Completed

Reps Completed

Reps Completed

Reps Completed

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QUAT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

ENCH PRESS 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

EADLIFT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

MILITARY PRESS 1 Rep Max 90% Sets Reps

Week 2 0 3 5 65% 75% 85% 0 0

Week 3 0 3 3 70% 80% 90% 0 0

Week 4 0 3 5,3,1 75% 85% 95% 0 0

Week 5 0 3 5 40% 50% 60% 0 0

Just enter your 1 Rep Max for each week and it will tell you what to liPercentage

WENDLER 5/3/1 LOG

Percentage Pounds

Pounds

Percentage Pounds

Percentage Pounds

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0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

t.

MONTH 4

Reps Completed

Reps Completed

Reps Completed

Reps Completed

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QUAT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

ENCH PRESS 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

EADLIFT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

MILITARY PRESS 1 Rep Max 90% Sets Reps

Week 2 0 3 5 65% 75% 85% 0 0

Week 3 0 3 3 70% 80% 90% 0 0

Week 4 0 3 5,3,1 75% 85% 95% 0 0

Week 5 0 3 5 40% 50% 60% 0 0

Just enter your 1 Rep Max for each week and it will tell you what to liPercentage

WENDLER 5/3/1 LOG

Percentage Pounds

Pounds

Percentage Pounds

Percentage Pounds

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0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

t.

MONTH 5

Reps Completed

Reps Completed

Reps Completed

Reps Completed

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QUAT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

ENCH PRESS 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

EADLIFT 1 Rep Max 90% Sets Reps

Week 1 0 3 5 65% 75% 85% 0 0

Week 2 0 3 3 70% 80% 90% 0 0

Week 3 0 3 5,3,1 75% 85% 95% 0 0

Week 4 0 3 5 40% 50% 60% 0 0

MILITARY PRESS 1 Rep Max 90% Sets Reps

Week 2 0 3 5 65% 75% 85% 0 0

Week 3 0 3 3 70% 80% 90% 0 0

Week 4 0 3 5,3,1 75% 85% 95% 0 0

Week 5 0 3 5 40% 50% 60% 0 0

Percentage Pounds

Percentage Pounds

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to liPercentage Pounds

Percentage Pounds

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0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

Reps Completed

Reps Completed

MONTH 6

t.Reps Completed

Reps Completed

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Week 1 Week 2 Week 3 Week 4 Progess

Month 1 0 0 0 0 0

Month 2 0 0 0 0 0

Month 3 0 0 0 0 0Month 4 0 0 0 0 0

Month 5 0 0 0 0 0

Month 6 0 0 0 0 0

Week 1 Week 2 Week 3 Week 4 Progress

Month 1 0 0 0 0 0

Month 2 0 0 0 0 0

Month 3 0 0 0 0 0

Month 4 0 0 0 0 0

Month 5 0 0 0 0 0

Month 6 0 0 0 0 0

Week 1 Week 2 Week 3 Week 4 Progress

Month 1 0 0 0 0 0

Month 2 0 0 0 0 0

Month 3 0 0 0 0 0

Month 4 0 0 0 0 0

Month 5 0 0 0 0 0

Month 6 0 0 0 0 0

Week 1 Week 2 Week 3 Week 4 Progress

Month 1 0 0 0 0 0

Month 2 0 0 0 0 0

Month 3 0 0 0 0 0

Month 4 0 0 0 0 0

Month 5 0 0 0 0 0

Month 6 0 0 0 0 0

1 REP MAX PROGRESS

Squat 1 Rep Max Progress

Bench 1 Rep Max Progress

Deadlift 1 Rep Max Progress

Military Press 1 Rep Max Progress

0

0.2

0.4

0.6

0.8

1

Month 1Month 2

0

0.2

0.4

0.6

0.8

1

Month 1 Month 2

0

0.2

0.4

0.6

0.8

1

Month 1Month 2

0

0.2

0.4

0.6

0.8

1

Month 1Month 2

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