531 v3.0F Release

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 estimate 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, e 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 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 wi week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1R 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 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 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 estim 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, wh Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this sce 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. Y 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 y
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 t 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. 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 the Boxes Highlighted in Grey
Created by Pazienxa/diregna
ss Tracker
number of reps done and the estimated 1RM will be automatically graphed and logged. ph 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 readjusting 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 perly 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 .
p Goals
e the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM In stimated 1RM and the same concept works for week 3 if you get the rep goal. 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
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. ement.
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
Military Deadlift Bench Squat Weight 75 160 115 130 Reps 1 1 1 1 1RM 75 160 115 130 90% 67.5 144 103.5 117 Multi Estimator Weight Reps 1RM
Note: Information only needs to be entered once. Your training maxes will be automatically updated in each cycle. Increment/Cycle Military 2.5 Deadlift 5 Bench 2.5 Squat 5 Rounding 2.5 Rep Goal Increment Military 5 Deadlift 5 Bench 5 Squat 5
5/3/1 Program 3/5/1 Powerlifters Progress Tracker 531 Progress Tracker 351 Accessory Planner 531 Beginner
It is strongly recommended that you do not modify any information on this page AFTER you have started your cycle.In addition, you are encouraged to lock the spreadsheet to prevent accidental deletion of formulaes.
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 45 50 57.5 92.5 107.5 122.5 67.5 77.5 87.5 75 87.5 100 Rep Goal 1RM Goal Reps Done 1RM Military 8 72.5 8 72.5 Deadlift 7 147.5 10 162.5 Bench 8 107.5 9 112.5 Squat 7 120 10 132.5
Week 2 3x3
Weight 47.5 55 60 100 115 130 72.5 82.5 92.5 82.5 92.5 105 Rep Goal 1RM Goal Reps Done 1RM Military 9 77.5 8 75 Deadlift 9 167.5 9 167.5 Bench 9 120 8 115 Squat 10 140 9 135
Week 3 5/3/1
Weight 50 57.5 65 107.5 122.5 137.5 77.5 87.5 97.5 87.5 100 110 Rep Goal 1RM Goal
80
Deadlift
170
Bench
120
Squat
142.5
Cycle 2
Week 5 3x5
Weight 45 52.5 60 97.5 112.5 Rep Goal 1RM Goal Reps Done 1RM
Week 6 3x3
Weight 50 55 62.5 105 120 Rep Goal 1RM Goal Reps Done 1RM
Week 7 5/3/1
Weight 52.5 60 67.5 112.5 127.5 Rep Goal 1RM Goal
Military
Military 8 75 9 77.5 Deadlift
Military 10 82.5 Deadlift
Deadlift
Bench
Squat
127.5 70 80 90 80 92.5 102.5
152.5 Bench
112.5
115 Squat
127.5
10
137.5
135 75 85 95 85 97.5 110
Bench 9 122.5 Squat 9 142.5
142.5 80 90 100 92.5 102.5 115
Cycle 3
Week 9 3x5
Weight Military 47.5 55 62.5 100 115 130 70 82.5 92.5 82.5 95 107.5 Rep Goal 1RM Goal Reps Done 1RM Military 8 77.5 Deadlift 8 162.5 Bench 8 115 Squat 8 132.5
Week 10 3x3
Weight 50 57.5 65 107.5 122.5 137.5 75 87.5 97.5 90 102.5 115 Rep Goal 1RM Goal Reps Done 1RM Military
Week 11 5/3/1
Weight 55 62.5 70 115 130 147.5 82.5 92.5 102.5 95 107.5 120 Rep Goal 1RM Goal
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 4
Week 13 3x5
Weight Military 50 57.5 65 Rep Goal 1RM Goal Reps Done 1RM Military 8 80
Week 14 3x3
Weight 52.5 60 67.5 Rep Goal 1RM Goal Reps Done 1RM Military
Week 15 5/3/1
Weight 57.5 65 72.5 Rep Goal 1RM Goal
Deadlift
Bench
Squat
102.5 120 135 72.5 82.5 95 85 100 112.5
Deadlift 7 162.5 Bench 8 117.5 Squat 7 135
112.5 127.5 142.5 77.5 90 100 92.5 105 120
Deadlift
Bench
Squat
120 135 150 82.5 95 105 100 112.5 125
Cycle 5
Week 17 3x5
Weight 50 57.5 65 107.5 122.5 140 75 85 97.5 90 102.5 117.5 Rep Goal 1RM Goal Reps Done 1RM
Week 18 3x3
Weight 55 62.5 70 115 130 147.5 80 90 102.5 95 110 122.5 Rep Goal 1RM Goal Reps Done 1RM
Week 19 5/3/1
Weight 57.5 65 72.5 122.5 140 155 85 97.5 107.5 102.5 117.5 130 Rep Goal 1RM Goal
Military
Military 9 82.5 Deadlift 7 167.5 Bench 7 117.5 Squat 7 140
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 6
Week 21 3x5
Weight Rep Goal 1RM Goal Reps Done 1RM
Week 22 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Week 23 5/3/1
Weight Rep Goal 1RM Goal
Military
Deadlift
Bench
Squat
52.5 60 67.5 110 127.5 142.5 75 87.5 97.5 92.5 107.5 120
Military 8 85 Deadlift 8 177.5 Bench 8 120 Squat 8 150
55 65 72.5 117.5 135 152.5 80 92.5 105 100 112.5 127.5
Military
Deadlift
Bench
Squat
60 67.5 75 127.5 142.5 160 87.5 97.5 110 107.5 120 135
Cycle 7
Week 25 3x5
Weight 52.5 62.5 70 112.5 130 147.5 77.5 90 100 95 110 125 Rep Goal 1RM Goal Reps Done 1RM
Week 26 3x3
Weight 57.5 65 75 122.5 140 157.5 82.5 95 107.5 102.5 117.5 132.5 Rep Goal 1RM Goal Reps Done 1RM
Week 27 5/3/1
Weight 62.5 70 77.5 130 147.5 165 90 100 112.5 110 125 140 Rep Goal 1RM Goal
Military
Military 8 87.5 Deadlift 7 177.5 Bench 8 125 Squat 7 150
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 8
Week 29 3x5
Weight 55 65 72.5 117.5 135 152.5 77.5 90 102.5 100 115 130 Rep Goal 1RM Goal Reps Done 1RM
Week 30 3x3
Weight 60 67.5 77.5 125 142.5 160 85 97.5 110 107.5 122.5 137.5 Rep Goal 1RM Goal Reps Done 1RM
Week 31 5/3/1
Weight 65 72.5 80 135 152.5 170 90 102.5 115 115 130 145 Rep Goal 1RM Goal
Military
Military 8 90 Deadlift 7 182.5 Bench 8 127.5 Squat 7 155
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 9
Week 33 3x5
Weight 57.5 65 75 120 137.5 157.5 80 92.5 105 102.5 117.5 132.5 Rep Goal 1RM Goal Reps Done 1RM
Week 34 3x3
Weight 62.5 70 80 130 147.5 165 87.5 100 110 110 125 142.5 Rep Goal 1RM Goal Reps Done 1RM
Week 35 5/3/1
Weight 65 75 82.5 137.5 157.5 175 92.5 105 117.5 117.5 132.5 150 Rep Goal 1RM Goal
Military
Military 8 92.5 Deadlift 7 190 Bench 8 130 Squat 8 165
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 10
Week 37 3x5
Weight 57.5 67.5 77.5 122.5 142.5 160 82.5 95 107.5 105 122.5 137.5 Rep Goal 1RM Goal Reps Done 1RM
Week 38 3x3
Weight 62.5 72.5 80 132.5 150 170 87.5 100 112.5 112.5 130 145 Rep Goal 1RM Goal Reps Done 1RM
Week 39 5/3/1
Weight 67.5 77.5 85 142.5 160 180 95 107.5 120 122.5 137.5 155 Rep Goal 1RM Goal
Military
Military 8 95 Deadlift 7 192.5 Bench 7 130 Squat 7 165
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 11
Week 41 3x5
Weight 60 70 77.5 125 145 165 82.5 97.5 110 Rep Goal 1RM Goal Reps Done 1RM
Week 42 3x3
Weight 65 75 82.5 135 155 175 90 102.5 115 Rep Goal 1RM Goal Reps Done 1RM
Week 43 5/3/1
Weight 70 77.5 87.5 145 165 185 97.5 110 122.5 Rep Goal 1RM Goal
Military
Military 8 95 Deadlift 7 197.5 Bench 7 132.5
Military
Deadlift
Deadlift
Bench
Bench
Squat
107.5 125 142.5
Squat 7 170
117.5 132.5 150
Squat
125 142.5 157.5
Cycle 12
Week 45 3x5
Weight 62.5 72.5 80 130 150 170 85 97.5 112.5 112.5 130 145 Rep Goal 1RM Goal Reps Done 1RM
Week 46 3x3
Weight 67.5 75 85 140 160 180 92.5 105 117.5 120 137.5 155 Rep Goal 1RM Goal Reps Done 1RM
Week 47 5/3/1
Weight 72.5 80 90 150 170 190 97.5 112.5 125 130 145 162.5 Rep Goal 1RM Goal
Military
Military 8 100 Deadlift 7 205 Bench 7 135 Squat 8 180
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 13
Week 49 3x5
Weight 62.5 72.5 82.5 132.5 152.5 172.5 Rep Goal 1RM Goal Reps Done 1RM
Week 50 3x3
Weight 67.5 77.5 87.5 142.5 162.5 182.5 Rep Goal 1RM Goal Reps Done 1RM
Week 51 5/3/1
Weight 72.5 82.5 92.5 152.5 172.5 195 Rep Goal 1RM Goal
Military
Military 8 102.5 Deadlift 7 207.5
Military
Deadlift
Deadlift
Bench
Squat
87.5 100 112.5 115 132.5 150
Bench 8 140 Squat 7 180
92.5 107.5 120 125 142.5 160
Bench
Squat
100 112.5 127.5 132.5 150 167.5
Start/Options Progress Tracker Accessory Planner
Week 4 Deload
Reps Done 1RM Military 5 72.5 Deadlift 8 170 Bench 5 110 Squat 8 137.5 Weight 27.5 35 40 57.5 72.5 87.5 42.5 52.5 62.5 47.5 57.5 70 Cycle 1 1RM Military 67.5 Deadlift 144 Bench 103.5 Squat 117 Warm-up Calc Top Set 40%x5 50%x5 60%x3
Week 8 Deload
Reps Done 1RM Weight 27.5 35 42.5 60 75 Cycle 2 1RM Military Deadlift Bench Squat 70 149 106 122 Stall Backoff Amount
Military
Deadlift
Bench
Squat
90 42.5 52.5 62.5 50 60 72.5
Warm-up Calc Top Set 40%x5 50%x5 60%x3
Week 12 Deload
Reps Done 1RM Military Weight 30 37.5 42.5 62.5 77.5 92.5 42.5 55 65 50 62.5 75 Cycle 3 1RM Military 72.5 Deadlift 154 Bench 108.5 Squat 127 Warm-up Calc Top Set 40%x5 50%x5 60%x3 Stall Backoff Amount
Deadlift
Bench
Squat
Week 16 Deload
Reps Done 1RM Military Weight 30 37.5 45 Cycle 4 1RM Military Deadlift Bench 75 159 111 Stall Backoff Amount
Deadlift
Bench
Squat
62.5 80 95 45 55 67.5 52.5 65 80
Squat
132
Week 20 Deload
Reps Done 1RM Weight 30 40 47.5 65 82.5 97.5 45 57.5 67.5 55 67.5 82.5 Cycle 5 1RM Military 77.5 Deadlift 164 Bench 113.5 Squat 137 Warm-up Calc Top Set 40%x5 50%x5 60%x3 Stall Backoff Amount
Military
Deadlift
Bench
Squat
Week 24 Deload
Reps Done 1RM Weight Cycle 6 1RM Stall Backoff Amount
Military
Deadlift
Bench
Squat
32.5 40 47.5 67.5 85 102.5 47.5 57.5 70 57.5 70 85
Military Deadlift Bench Squat
80 169 116 142
Week 28 Deload
Reps Done 1RM Weight 32.5 42.5 50 70 87.5 105 47.5 60 70 60 72.5 87.5 Cycle 7 1RM Military 82.5 Deadlift 174 Bench 118.5 Squat 147 Warm-up Calc Top Set 40%x5 50%x5 60%x3 Stall Backoff Amount
Military
Deadlift
Bench
Squat
Week 32 Deload
Reps Done 1RM Weight 35 42.5 50 72.5 90 107.5 47.5 60 72.5 60 75 90 Cycle 8 1RM Military Deadlift Bench Squat 85 179 121 152 Stall Backoff Amount
Military
Deadlift
Bench
Squat
Week 36 Deload
Reps Done 1RM Weight 35 45 52.5 72.5 92.5 110 50 62.5 75 62.5 77.5 95 Cycle 9 1RM Military 87.5 Deadlift 184 Bench 123.5 Squat 157 Warm-up Calc Top Set 40%x5 50%x5 60%x3 Stall Backoff Amount
Military
Deadlift
Bench
Squat
Week 40 Deload
Reps Done 1RM Weight 35 45 55 75 95 112.5 50 62.5 75 65 80 97.5 Cycle 10 1RM Military Deadlift Bench Squat 90 189 126 162 Stall Backoff Amount
Military
Deadlift
Bench
Squat
Week 44 Deload
Reps Done 1RM Weight 37.5 47.5 55 77.5 97.5 117.5 52.5 65 77.5 Cycle 11 1RM Military 92.5 Deadlift 194 Bench 128.5 Squat 167 Warm-up Calc Top Set 40%x5 50%x5 Stall Backoff Amount
Military
Deadlift
Bench
Squat
67.5 82.5 100
60%x3
Week 48 Deload
Reps Done 1RM Weight 37.5 47.5 57.5 80 100 120 52.5 65 77.5 70 85 102.5 Cycle 12 1RM Military Deadlift Bench Squat 95 199 131 172 Stall Backoff Amount
Military
Deadlift
Bench
Squat
Week 52 Deload
Reps Done 1RM Weight 40 50 57.5 82.5 102.5 122.5 Cycle 13 1RM Military 97.5 Deadlift 204 Bench 133.5 Squat 177 Warm-up Calc
Military
Deadlift
Bench
Squat
52.5 67.5 80 70 87.5 105
Top Set 40%x5 50%x5 60%x3
5/3/1 Progress Tracker

ONLY Compatible with 5/3/1
Highest Estimated 1RM to Date Military Deadlift Bench 77.5 170 115
80 75 70 65 60 55
Military
180 170 160 150 140 130 120 110
50 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
100 1 3 5
Bench
120 115 110 105 100 95 90 85 80 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 51 140 135 130 125 120 115 110 105 100 1 3 5
gress Tracker
v3.0F
Compatible with 5/3/1

5/3/1 Program Accessory Planner Start/Options
Cycle
ated 1RM to Date Squat 137.5
170 160 150 140 130 120 110 100 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 7 6 4 2
Squat
140 135 130 10 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 13 12 11 125 120 115 110 105 100 9 8
180
Deadlift
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 72.5 162.5 112.5 132.5 75 167.5 115 135 72.5 170 110 137.5 77.5 115 137.5
3/5/1 Powerlifting
Cycle 1
Week 1 3x3
Weight Military 47.5 55 60 100 115 130 72.5 82.5 92.5 82.5 92.5 105 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 7 72.5 67.5 Deadlift 6 150 144 Bench 6 107.5 103.5 Squat 6 122.5 117
Week 2 3x5
Weight 45 50 57.5 92.5 107.5 122.5 67.5 77.5 87.5 75 87.5 100 Reps Done 1RM
Deadlift
Bench
Squat
Cycle 2
Week 5 3x3
Weight Military 50 55 62.5 105 120 135 75 85 95 85 97.5 110 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 7 75 70 Deadlift 5 152.5 149 Bench 6 110 106 Squat 6 127.5 122
Week 6 3x5
Weight 45 52.5 60 97.5 112.5 127.5 70 80 90 80 92.5 102.5 Reps Done 1RM
Deadlift
Bench
Squat
Cycle 3
Week 9 3x3
Weight Military 50 57.5 65 107.5 122.5 137.5 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 7 77.5 72.5 Deadlift 6 160 154
Week 10 3x5
Weight 47.5 55 62.5 100 115 130 Reps Done 1RM
Deadlift
Bench
Squat
75 87.5 97.5 90 102.5 115
Bench 6 112.5 108.5 Squat 6 132.5 127
70 82.5 92.5 82.5 95 107.5
Cycle 4
Week 13 3x3
Weight Military 52.5 60 67.5 112.5 127.5 142.5 77.5 90 100 92.5 105 120 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 7 80 75 Deadlift 6 165 159 Bench 6 115 111 Squat 5 135 132
Week 14 3x5
Weight 50 57.5 65 102.5 120 135 72.5 82.5 95 85 100 112.5 Reps Done 1RM
Deadlift
Bench
Squat
Cycle 5
Week 17 3x3
Weight Military 55 62.5 70 115 130 147.5 80 90 102.5 95 110 122.5 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 82.5 77.5 Deadlift 6 172.5 164 Bench 6 120 113.5 Squat 6 142.5 137
Week 18 3x5
Weight 50 57.5 65 107.5 122.5 140 75 85 97.5 90 102.5 117.5 Reps Done 1RM
Deadlift
Bench
Squat
Cycle 6
Week 21 3x3
Weight Military 55 65 72.5 117.5 135 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 85 80 Deadlift
Week 22 3x5
Weight 52.5 60 67.5 110 127.5 Reps Done 1RM
Deadlift
Bench
Squat
152.5 80 92.5 105 100 112.5 127.5
172.5
169 Bench
122.5
116 Squat
147.5
142
142.5 75 87.5 97.5 92.5 107.5 120
Cycle 7
Week 25 3x3
Weight Military 57.5 65 75 122.5 140 157.5 82.5 95 107.5 102.5 117.5 132.5 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 87.5 82.5 Deadlift 5 177.5 174 Bench 6 125 118.5 Squat 6 155 147
Week 26 3x5
Weight 52.5 62.5 70 112.5 130 147.5 77.5 90 100 95 110 125 Reps Done 1RM
Deadlift
Bench
Squat
Cycle 8
Week 29 3x3
Weight Military 60 67.5 77.5 125 142.5 160 85 97.5 110 107.5 122.5 137.5 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 90 85 Deadlift 6 185 179 Bench 6 127.5 121 Squat 5 155 152
Week 30 3x5
Weight 55 65 72.5 117.5 135 152.5 77.5 90 102.5 100 115 130 Reps Done 1RM
Deadlift
Bench
Squat
Cycle 9
Week 33 3x3
Weight Military 62.5 70 80 130 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 92.5 87.5
Week 34 3x5
Weight 57.5 65 75 120 Reps Done 1RM
Deadlift
Bench
Squat
147.5 165 87.5 100 110 110 125 142.5
Deadlift 6 192.5 184 Bench 6 127.5 123.5 Squat 5 160 157
137.5 157.5 80 92.5 105 102.5 117.5 132.5
Cycle 10
Week 37 3x3
Weight Military 62.5 72.5 80 132.5 150 170 87.5 100 112.5 112.5 130 145 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 7 95 90 Deadlift 5 192.5 189 Bench 6 130 126 Squat 6 167.5 162
Week 38 3x5
Weight 57.5 67.5 77.5 122.5 142.5 160 82.5 95 107.5 105 122.5 137.5 Reps Done 1RM
Deadlift
Bench
Squat
Cycle 11
Week 41 3x3
Weight Military 65 75 82.5 135 155 175 90 102.5 115 117.5 132.5 150 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 7 100 92.5 Deadlift 5 197.5 194 Bench 6 132.5 128.5 Squat 6 175 167
Week 42 3x5
Weight 60 70 77.5 125 145 165 82.5 97.5 110 107.5 125 142.5 Reps Done 1RM
Deadlift
Bench
Squat
Cycle 12
Week 45 3x3
Weight Military 67.5 75 85 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 97.5 95
Week 46 3x5
Weight 62.5 72.5 80 Reps Done 1RM
Deadlift
Bench
Squat
140 160 180 92.5 105 117.5 120 137.5 155
Deadlift 5 202.5 199 Bench 6 137.5 131 Squat 5 175 172
130 150 170 85 97.5 112.5 112.5 130 145
Cycle 13
Week 49 3x3
Weight Military 67.5 77.5 87.5 142.5 162.5 182.5 92.5 107.5 120 125 142.5 160 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 102.5 97.5 Deadlift 6 212.5 204 Bench 6 140 133.5 Squat 5 180 177
Week 50 3x5
Weight 62.5 72.5 82.5 132.5 152.5 172.5 87.5 100 112.5 115 132.5 150 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 50 57.5 65 107.5 122.5 137.5 77.5 87.5 97.5 87.5 100 110 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 67.5 Deadlift 144 Bench 103.5 Squat 117
Week 4 Deload
Weight 27.5 35 40 57.5 72.5 87.5 42.5 52.5 62.5 47.5 57.5 70 Cycle 1 1RM Military Deadlift Bench Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Deadlift
Bench
Squat
Cycle 2
Week 7 5/3/1
Weight Military 52.5 60 67.5 112.5 127.5 142.5 80 90 100 92.5 102.5 115 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 70 Deadlift 149 Bench 106 Squat 122
Week 8 Deload
Weight 27.5 35 42.5 60 75 90 42.5 52.5 62.5 50 60 72.5 Cycle 2 1RM Military Deadlift Bench Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Deadlift
Bench
Squat
Cycle 3
Week 11 5/3/1
Weight Military 55 62.5 70 115 130 147.5 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 72.5 Deadlift 154
Week 12 Deload
Weight 30 37.5 42.5 62.5 77.5 92.5 Cycle 3 1RM Military Deadlift Bench Squat Warm-up Calc
Deadlift
Bench
Squat
82.5 92.5 102.5 95 107.5 120
Bench 108.5 Squat 127
42.5 55 65 50 62.5 75
Top Set 40%x5 50%x5 60%x3
Cycle 4
Week 15 5/3/1
Weight Military 57.5 65 72.5 120 135 150 82.5 95 105 100 112.5 125 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 75 Deadlift 159 Bench 111 Squat 132
Week 16 Deload
Weight 30 37.5 45 62.5 80 95 45 55 67.5 52.5 65 80 Cycle 4 1RM Military Deadlift Bench Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Deadlift
Bench
Squat
Cycle 5
Week 19 5/3/1
Weight Military 57.5 65 72.5 122.5 140 155 85 97.5 107.5 102.5 117.5 130 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 77.5 Deadlift 164 Bench 113.5 Squat 137
Week 20 Deload
Weight 30 40 47.5 65 82.5 97.5 45 57.5 67.5 55 67.5 82.5 Cycle 5 1RM Military Deadlift Bench Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Deadlift
Bench
Squat
Cycle 6
Week 23 5/3/1
Weight Military 60 67.5 75 127.5 142.5 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 80 Deadlift
Week 24 Deload
Weight 32.5 40 47.5 67.5 85 Cycle 6 1RM Military Deadlift Bench Squat
Deadlift
Bench
Squat
160 87.5 97.5 110 107.5 120 135
169 Bench 116 Squat 142
102.5 47.5 57.5 70 57.5 70 85
Cycle 7
Week 27 5/3/1
Weight Military 62.5 70 77.5 130 147.5 165 90 100 112.5 110 125 140 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 82.5 Deadlift 174 Bench 118.5 Squat 147
Week 28 Deload
Weight 32.5 42.5 50 70 87.5 105 47.5 60 70 60 72.5 87.5 Cycle 7 1RM Military Deadlift Bench Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Deadlift
Bench
Squat
Cycle 8
Week 31 5/3/1
Weight Military 65 72.5 80 135 152.5 170 90 102.5 115 115 130 145 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 85 Deadlift 179 Bench 121 Squat 152
Week 32 Deload
Weight 35 42.5 50 72.5 90 107.5 47.5 60 72.5 60 75 90 Cycle 8 1RM Military Deadlift Bench Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Deadlift
Bench
Squat
Cycle 9
Week 35 5/3/1
Weight Military 65 75 82.5 137.5 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 87.5
Week 36 Deload
Weight 35 45 52.5 72.5 Cycle 9 1RM Military Deadlift Bench Squat
Deadlift
Bench
Squat
157.5 175 92.5 105 117.5 117.5 132.5 150
Deadlift 184 Bench 123.5 Squat 157
92.5 110 50 62.5 75 62.5 77.5 95
Cycle 10
Week 39 5/3/1
Weight Military 67.5 77.5 85 142.5 160 180 95 107.5 120 122.5 137.5 155 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 90 Deadlift 189 Bench 126 Squat 162
Week 40 Deload
Weight 35 45 55 75 95 112.5 50 62.5 75 65 80 97.5 Cycle 10 1RM Military Deadlift Bench Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Deadlift
Bench
Squat
Cycle 11
Week 43 5/3/1
Weight Military 70 77.5 87.5 145 165 185 97.5 110 122.5 125 142.5 157.5 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 92.5 Deadlift 194 Bench 128.5 Squat 167
Week 44 Deload
Weight 37.5 47.5 55 77.5 97.5 117.5 52.5 65 77.5 67.5 82.5 100 Cycle 11 1RM Military Deadlift Bench Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Deadlift
Bench
Squat
Cycle 12
Week 47 5/3/1
Weight Military 72.5 80 90 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 95
Week 48 Deload
Weight 37.5 47.5 57.5 Cycle 12 1RM Military Deadlift Bench
Deadlift
Bench
Squat
150 170 190 97.5 112.5 125 130 145 162.5
Deadlift 199 Bench 131 Squat 172
80 100 120 52.5 65 77.5 70 85 102.5
Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Cycle 13
Week 51 5/3/1
Weight Military 72.5 82.5 92.5 152.5 172.5 195 100 112.5 127.5 132.5 150 167.5 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 97.5 Deadlift 204 Bench 133.5 Squat 177
Week 52 Deload
Weight 40 50 57.5 82.5 102.5 122.5 52.5 67.5 80 70 87.5 105 Cycle 13 1RM Military Deadlift Bench Squat Warm-up Calc Top Set 40%x5 50%x5 60%x3
Deadlift
Bench
Squat
Cycle 1 1RM 67.5 144 103.5 117 Warm-up Calc
Cycle 2 1RM 70 149 106 122 Warm-up Calc
Stall
Backoff Amount
Stall
Backoff Amount
Stall
Backoff Amount
Stall
Backoff Amount
Cycle 6 1RM 80 169 116 142
Stall
Backoff Amount
Warm-up Calc
Stall
Backoff Amount
Stall
Backoff Amount
Cycle 9 1RM 87.5 184 123.5 157
Stall
Backoff Amount
Warm-up Calc
Stall
Backoff Amount
Stall
Backoff Amount
Cycle 12 1RM 95 199 131
Stall
Backoff Amount
172 Warm-up Calc
3/5/1 PL Progress Tra

Highest Estimated 1RM to Date Military Deadlift
ONLY Compatible with 3/5/
265 245 225 205 185 165 145 125 1 3 5 7
Military
9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51
315 295 275 255 235 215 195 175 155 1 3 5 7
Bench
9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51
1 PL Progress Tracker
ONLY Compatible with 3/5/1 PL
v3.0F
hest Estimated 1RM to Date Bench Squat
351 PL Program Accessory Planner Start/Options
575 525 475 425 375 325 275 1 3 5 7
Deadlift
43 45 47 49 51
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
43 45 47 49 51
Cycle
39 41 43 45 47 49 51 7
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
39 41 43 45 47 49 51
13
12
11
10
5/3/1 3-Day Beginner

Cycle 1
Week 1 3x5+
Weight Reps Weight Reps Squat 5/3/1 75 5 87.5 5 100 Deadlift 5/3/1 92.5 5 107.5 5 122.5 Bench 5/3/1 67.5 5 77.5 5 87.5 Bench 3x5 57.5 67.5 5 77.5 Military 5/3/1 45 5 50 5 57.5 Squat 3x5 65 75 5 87.5
Week 2 3x3+
Weight Reps Weight Reps Squat 5/3/1 82.5 3 92.5 3 105 Deadlift 5/3/1 100 3 115 3 130 Bench 5/3/1 72.5 3 82.5 3 92.5 Bench 3x5 57.5 67.5 5 77.5 Military 5/3/1 47.5 3 55 3 60 Squat 3x5 65 75 5 87.5
Week 3 3
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 80 5 92.5 5 102.5 Deadlift 5/3/1 97.5 5 112.5 5 127.5 Bench 5/3/1 70 5 80 5 90 Bench 3x5 57.5 70 5 80 Military 5/3/1 45 5 52.5 5 60 Squat 3x5 67.5 80 5 92.5
Week 5 3x3+
Weight Reps Weight Reps Squat 5/3/1 85 3 97.5 3 110 Deadlift 5/3/1 105 3 120 3 135 Bench 5/3/1 75 3 85 3 95 Bench 3x5 57.5 70 5 80 Military 5/3/1 50 3 55 3 62.5 Squat 3x5 67.5 80 5 92.5
Week 6 3
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 82.5 5 95 5 107.5 Bench 3x5 60 70 5 82.5
Week 8 3x3+
Weight Reps Weight Reps Squat 5/3/1 90 3 102.5 3 115 Bench 3x5 60 70 5 82.5
Week 9 3
Day 1
Day 1
Day 1
Day 2
Day 3
Deadlift 5/3/1 100 5 115 5 130 Bench 5/3/1 70 5 82.5 5 92.5
Press 5/3/1 47.5 5 55 5 62.5 Squat 3x5 70 82.5 5 95
Day 2
Day 3
Deadlift 5/3/1 107.5 3 122.5 3 137.5 Bench 5/3/1 75 3 87.5 3 97.5
Press 5/3/1 50 3 57.5 3 65 Squat 3x5 70 82.5 5 95
Day 2
Day 3
Cycle 4
Week 10 3x5+
Weight Reps Weight Reps Squat 5/3/1 85 5 100 5 112.5 Deadlift 5/3/1 102.5 5 120 5 135 Bench 5/3/1 72.5 5 82.5 5 95 Bench 3x5 60 72.5 5 82.5 Military 5/3/1 50 5 57.5 5 65 Squat 3x5 72.5 85 5 100
Week 11 3x3+
Weight Reps Weight Reps Squat 5/3/1 92.5 3 105 3 120 Deadlift 5/3/1 112.5 3 127.5 3 142.5 Bench 5/3/1 77.5 3 90 3 100 Bench 3x5 60 72.5 5 82.5 Military 5/3/1 52.5 3 60 3 67.5 Squat 3x5 72.5 85 5 100
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 90 5 102.5 5 117.5 Deadlift 5/3/1 107.5 5 122.5 5 140 Bench 5/3/1 75 5 85 5 97.5 Bench 3x5 62.5 75 5 85 Military 5/3/1 50 5 57.5 5 65 Squat 3x5 75 90 5 102.5
Week 14 3x3+
Weight Reps Weight Reps Squat 5/3/1 95 3 110 3 122.5 Deadlift 5/3/1 115 3 130 3 147.5 Bench 5/3/1 80 3 90 3 102.5 Bench 3x5 62.5 75 5 85 Military 5/3/1 55 3 62.5 3 70 Squat 3x5 75 90 5 102.5
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 Day 1 Bench 3x5 Day 1
Week 17 3x3+
Weight Reps Weight Reps Squat 5/3/1 Bench 3x5 Day 1
Week 18 3
Day 1
Day 2
Day 3
92.5 5 107.5 5 120 Deadlift 5/3/1 110 5 127.5 5 142.5 Bench 5/3/1 75 5 87.5 5 97.5
65 75 5 87.5 Military 5/3/1 52.5 5 60 5 67.5 Squat 3x5 77.5 92.5 5 107.5
Day 1
Day 2
Day 3
100 3 112.5 3 127.5 Deadlift 5/3/1 117.5 3 135 3 152.5 Bench 5/3/1 80 3 92.5 3 105
65 75 5 87.5 Military 5/3/1 55 3 65 3 72.5 Squat 3x5 77.5 92.5 5 107.5
Day 1
Day 2
Day 3
Beginner
v3.0F Start/Options Accessory Planner
Weight Calculator 1RM Reps Weight
Week 3 3x5,3,1+
Weight Reps Weight Reps Cycle 1 1RM Military Deadlift Bench Squat 67.5 144 103.5 117 Squat 5/3/1 87.5 5 100 3 110 Deadlift 5/3/1 107.5 5 122.5 3 137.5 Bench 5/3/1 77.5 5 87.5 3 97.5 Bench 3x5 57.5 67.5 5 77.5 Military 5/3/1 50 5 57.5 3 65 Squat 3x5 65 75 5 87.5
Week 6 3x5,3,1+
Weight Reps Weight Reps Cycle 2 1RM Military Deadlift Bench Squat 70 149 106 122 Stall Backoff Amount Squat 5/3/1 92.5 5 102.5 3 115 Deadlift 5/3/1 112.5 5 127.5 3 142.5 Bench 5/3/1 80 5 90 3 100 Bench 3x5 57.5 70 5 80 Military 5/3/1 52.5 5 60 3 67.5 Squat 3x5 67.5 80 5 92.5
Week 9 3x5,3,1+
Weight Reps Weight Reps Cycle 3 1RM Military Deadlift Bench Squat 72.5 154 108.5 127 Stall Backoff Amount Squat 5/3/1 95 5 107.5 3 120 Bench 3x5 60 70 5 82.5
Deadlift 5/3/1 115 5 130 3 147.5 Bench 5/3/1 82.5 5 92.5 3 102.5
Press 5/3/1 55 5 62.5 3 70 Squat 3x5 70 82.5 5 95
Week 12 3x5,3,1+
Weight Reps Weight Reps Cycle 4 1RM Military Deadlift Bench Squat 75 159 111 132 Stall Backoff Amount Squat 5/3/1 100 5 112.5 3 125 Deadlift 5/3/1 120 5 135 3 150 Bench 5/3/1 82.5 5 95 3 105 Bench 3x5 60 72.5 5 82.5 Military 5/3/1 57.5 5 65 3 72.5 Squat 3x5 72.5 85 5 100
Week 15 3x5,3,1+
Weight Reps Weight Reps Cycle 5 1RM Military Deadlift Bench Squat 77.5 164 113.5 137 Stall Backoff Amount Squat 5/3/1 102.5 5 117.5 3 130 Deadlift 5/3/1 122.5 5 140 3 155 Bench 5/3/1 85 5 97.5 3 107.5 Bench 3x5 62.5 75 5 85 Military 5/3/1 57.5 5 65 3 72.5 Squat 3x5 75 90 5 102.5
Week 18 3x5,3,1+
Weight Reps Weight Reps Cycle 6 1RM Military 80 Stall Backoff Amount Squat 5/3/1 Bench 3x5
107.5 5 120 3 135 Deadlift 5/3/1 127.5 5 142.5 3 160 Bench 5/3/1 87.5 5 97.5 3 110
65 75 5 87.5 Military 5/3/1 60 5 67.5 3 75 Squat 3x5 77.5 92.5 5 107.5
Deadlift Bench Squat
169 116 142
Assistance/Accessory Work Pla

Cycle 1
Week 1 Assistance Exercise Weight 50 60 70 Lattiapun. Reps 10 10 10 Exercise Accessory Set/Reps Weight Week 2
Day 1
Day 1
Day 2
mavetempaus
55 65 75
10 10 10
Day 2
Day 3
vauhtipun.
42.5 52.5 60
10 10 10
Day 3
Day 4
stoppietari
47.5 55 65
10 10 10
Day 4
Week 3
Day 1
Assistance Exercise Weight 65 75 85 Lattiapun.
Reps 5 5 5
Exercise
Accessory Set/Reps
Weight
Week 4
Day 1
Day 2
mavetempaus
70 80 92.5
5 5 5
Day 2
Day 3
vauhtipun.
55 65 72.5
5 5 5
Day 3
Day 4
stoppietari
60 70 80
5 5 5
Day 4
Day 4
stoppietari
Day 4
Cycle 2
Week 5 Assistance Exercise Weight 50 60 70 Lattiapun. Reps 10 10 10 Exercise Accessory Set/Reps Weight Week 6
Day 1
Day 1
Day 2
mavetempaus
57.5 67.5 80
10 10 10
Day 2
Day 3
vauhtipun.
37.5 45 52.5
10 10 10
Day 3
Day 4
stoppietari
50 60 70
10 10 10
Day 4
Week 7
Day 1
Assistance Exercise Weight 65 75 87.5 Lattiapun.
Reps 5 5 5
Exercise
Accessory Set/Reps
Weight
Week 8
Day 1
Day 2
mavetempaus
72.5 85 95
5 5 5
Day 2
Day 3
vauhtipun.
50 57.5 65
5 5 5
Day 3
Day 4
stoppietari
65 75 85
5 5 5
Day 4
Cycle 3
Week 9 Assistance Exercise Weight 52.5 62.5 72.5 Lattiapun. Reps 10 10 10 Exercise Accessory Set/Reps Weight Week 10
Day 1
Day 1
Day 2
mavetempaus
60 70 82.5
10 10 10
Day 2
Day 3
vauhtipun.
40 47.5 55
10 10 10
Day 3
Day 4
stoppietari
52.5 62.5 72.5
10 10 10
Day 4
Week 11
Day 1
Assistance Exercise Weight 67.5 77.5 87.5 Lattiapun.
Reps 5 5 5
Exercise
Accessory Set/Reps
Weight
Week 12
Day 1
Day 2
mavetempaus
77.5 87.5 100
5 5 5
Day 2
Day 3
vauhtipun.
50 57.5 65
5 5 5
Day 3
Day 4
stoppietari
67.5 77.5 87.5
5 5 5
Day 4
Cycle 4
Week 13 Assistance Accessory Week 14
Week 13
Exercise
Day 1
Exercise 1
Weight 50 60 70
Reps 10 10 10
Exercise
Set/Reps
Weight
Week 14
Day 1
Day 2
Exercise 2
50 60 70
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 15
Day 1
Assistance Exercise Weight 65 75 85 Exercise 1
Reps 5 5 5
Exercise
Accessory Set/Reps
Weight
Week 16
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 5
Week 17 Assistance Exercise Weight 50 60 Exercise 1 Reps 10 10 Exercise Accessory Set/Reps Weight Week 18
Day 1
Day 1
Day 1
Exercise 1
70
10
Day 1
Day 2
Exercise 2
50 60 70
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 19
Day 1
Assistance Exercise Weight 65 75 85 Exercise 1
Reps 5 5 5
Exercise
Accessory Set/Reps
Weight
Week 20
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 6
Week 21 Assistance Exercise Weight 40 40 40 Military 40 40 Reps 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 22
Day 1
Day 1
Day 2
Deadlift
Day 3
Bench
Day 4
Squat
85 85 85 85 85 65 65 65 65 65 70 70 70 70 70
10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Accessory Set/Reps
Day 2
Day 3
Day 4
Week 23
Day 1
Day 2
Day 3
Day 4
Assistance Exercise Weight 47.5 47.5 47.5 Military 47.5 47.5 102.5 102.5 102.5 Deadlift 102.5 102.5 75 75 75 Bench 75 75 85 85 85 Squat 85 85
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 42.5 42.5 42.5 Military 42.5 42.5 87.5 87.5 87.5 Deadlift Reps 10 10 10 10 10 10 10 10 Exercise Accessory Set/Reps Weight Week 26
Day 1
Day 1
Day 2
Day 2
Day 2
Deadlift 87.5 87.5 65 65 65 65 65 72.5 72.5 72.5 72.5 72.5 10 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 27
Day 1
Day 2
Day 3
Day 4
Assistance Exercise Weight 50 50 50 Military 50 50 105 105 105 Deadlift 105 105 77.5 77.5 77.5 Bench 77.5 77.5 87.5 87.5 87.5 Squat 87.5 87.5
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 42.5 42.5 42.5 Military 42.5 42.5 90 90 90 Deadlift 90 90 67.5 Bench Reps 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 3
Bench
Day 4
Squat
67.5 67.5 67.5 67.5 75 75 75 75 75
10 10 10 10 10 10 10 10 10 Accessory Set/Reps
Day 3
Day 4
Week 31
Day 1
Day 2
Day 3
Day 4
Assistance Exercise Weight 50 50 50 Military 50 50 107.5 107.5 107.5 Deadlift 107.5 107.5 77.5 77.5 Bench 77.5 77.5 77.5 90 90 90 Squat 90 90
Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
Exercise
Weight
Week 32
Day 1
Day 2
Day 3
Day 4
Cycle 9
Week 33 Assistance Exercise Weight 45 45 45 Military 45 45 92.5 92.5 92.5 Deadlift 92.5 92.5 67.5 67.5 67.5 Bench 67.5 Reps 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 3
Bench 67.5 77.5 77.5 77.5 77.5 77.5 10 10 10 10 10 10 Accessory Set/Reps
Day 3
Day 4
Squat
Day 4
Week 35
Day 1
Day 2
Day 3
Day 4
Assistance Exercise Weight 52.5 52.5 52.5 Military 52.5 52.5 110 110 110 Deadlift 110 110 80 80 80 Bench 80 80 95 95 95 Squat 95 95
Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
Exercise
Weight
Week 36
Day 1
Day 2
Day 3
Day 4
Cycle 10
Week 37 Assistance Exercise Weight 45 45 45 Military 45 45 95 95 95 Deadlift 95 95 70 70 70 Bench 70 70 80 80 Squat Reps 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
Day 4
Squat
80 80 80
10 10 10 Accessory Set/Reps
Day 4
Week 39
Day 1
Day 2
Day 3
Day 4
Assistance Exercise Weight 55 55 55 Military 55 55 112.5 112.5 112.5 Deadlift 112.5 112.5 82.5 82.5 82.5 Bench 82.5 82.5 97.5 97.5 Squat 97.5 97.5 97.5
Reps 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
Exercise
Weight
Week 40
Day 1
Day 2
Day 3
Day 4
Cycle 11
Week 41 Assistance Exercise Weight 47.5 47.5 47.5 Military 47.5 47.5 97.5 97.5 97.5 Deadlift 97.5 97.5 70 70 70 Bench 70 70 82.5 82.5 82.5 Squat 82.5 82.5 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
Day 4
Assistance Exercise Weight 55 55 55 Military 55 55 117.5 117.5 117.5 Deadlift 117.5 117.5 82.5 82.5 82.5 Bench 82.5 82.5 100 100 100 Squat 100 100
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 44
Day 1
Day 2
Day 3
Day 4
Cycle 12
Week 45 Assistance Exercise Weight 47.5 47.5 47.5 Military 47.5 47.5 100 100 100 Deadlift 100 100 72.5 72.5 72.5 Bench 72.5 72.5 85 85 85 Squat 85 85 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 46
Day 1
Day 1
Day 2
Day 2
Day 3
Day 3
Day 4
Day 4
Week 47
Reps
Exercise
Accessory Set/Reps
Weight
Week 48
Day 1
Military
Day 2
Deadlift
Day 3
Bench
Day 4
Squat
57.5 57.5 57.5 57.5 57.5 120 120 120 120 120 85 85 85 85 85 102.5 102.5 102.5 102.5 102.5
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 13
Week 49 Assistance Exercise Weight 50 50 50 Military 50 50 102.5 102.5 102.5 Deadlift 102.5 102.5 72.5 72.5 72.5 Bench 72.5 72.5 87.5 87.5 87.5 Squat 87.5 87.5 Assistance Exercise Weight 57.5 57.5 57.5 Military 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
Reps 10 10 10
Exercise
Accessory Set/Reps
Weight
Week 52
Day 1
Day 1
Military 57.5 57.5 122.5 122.5 122.5 122.5 122.5 87.5 87.5 87.5 87.5 87.5 105 105 105 105 105 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
Day 1
Day 2
Deadlift
Day 2
Day 3
Bench
Day 3
Day 4
Squat
Day 4
sory Work Planner

5/3/1 5/3/1 Beginner 3/5/1 PL
v3.0F
Assistance Exercise Weight Reps 60 8 70 8 80 6 Lattiapun.
Exercise
Accessory Set/Reps
Weight
Assistance Template Simplest Strength Template Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351?
mavetempaus
65 75 87.5
8 8 6
vauhtipun.
52.5 60 67.5
8 8 6
Simplest Strength Template Day 1 Day 2 Day 3 Day 4
stoppietari
55 65 75
8 8 6
Exercise
Accessory Set/Reps
Weight
mavetempaus
42.5 55 65
5 5 5
vauhtipun.
35 42.5 52.5
5 5 5
stoppietari
37.5 47.5 55
5 5 5
stoppietari
Exercise
Accessory Set/Reps
Weight
mavetempaus
67.5 80 90
8 8 6
vauhtipun.
45 52.5 60
8 8 6
stoppietari
60 70 80
8 8 6
Exercise
Accessory Set/Reps
Weight
mavetempaus
45 57.5 67.5
5 5 5
vauhtipun.
30 37.5 45
5 5 5
stoppietari
40 50 60
5 5 5
Assistance Exercise Weight Reps 62.5 8 72.5 8 82.5 6 Lattiapun.
Exercise
Accessory Set/Reps
Weight
mavetempaus
70 82.5 95
8 8 6
vauhtipun.
47.5 55 62.5
8 8 6
stoppietari
62.5 72.5 82.5
8 8 6
Assistance Exercise Weight Reps 42.5 5 52.5 5 62.5 5 Lattiapun.
Exercise
Accessory Set/Reps
Weight
mavetempaus
47.5 60 70
5 5 5
vauhtipun.
30 40 47.5
5 5 5
stoppietari
42.5 52.5 62.5
5 5 5
Assistance
Accessory
Assistance Template
Exercise
Exercise 1
Weight Reps 60 8 70 8 80 6
Exercise
Set/Reps
Weight
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
Exercise 4
60 70 80
8 8 6
Assistance Exercise Weight Reps 40 5 50 5 60 5 Exercise 1
Exercise
Accessory Set/Reps
Weight
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 60 8 70 8 Exercise 1
Exercise
Accessory Set/Reps
Weight
Assistance Template Simplest Strength Template Boring But Big
Exercise 1
80
Exercise 2
60 70 80
8 8 6
5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351?
Exercise 3
60 70 80
8 8 6
Exercise 4
60 70 80
8 8 6
Assistance Exercise Weight Reps 40 5 50 5 60 5 Exercise 1
Exercise
Accessory Set/Reps
Weight
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 45 10 45 10 45 10 Military 45 10 45 10
Exercise
Accessory Set/Reps
Weight
Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift
Deadlift
Bench
Squat
92.5 92.5 92.5 92.5 92.5 70 70 70 70 70 77.5 77.5 77.5 77.5 77.5
10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Accessory Set/Reps
Bench Squat Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4
Assistance Exercise Weight Reps 32.5 10 32.5 10 32.5 10 Military 32.5 10 32.5 10 67.5 10 67.5 10 67.5 10 Deadlift 67.5 10 67.5 10 57.5 10 57.5 10 57.5 10 Bench 57.5 10 57.5 10 57.5 10 57.5 10 57.5 10 Squat 57.5 10 57.5 10
Exercise
Weight
Assistance Exercise Weight Reps 45 10 45 10 45 10 Military 45 10 45 10 95 10 95 10 95 10 Deadlift
Exercise
Accessory Set/Reps
Weight
Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat
Deadlift 95 95 70 70 70 70 70 80 80 80 80 80 10 10 10 10 10 10 10 10 10 10 10 10 Accessory Set/Reps Simplest Strength Template 531 or 351? Simplest Strength Template Day 1 Day 2 Day 3 Day 4
Bench
Squat
Assistance Exercise Weight Reps 32.5 10 32.5 10 32.5 10 Military 32.5 10 32.5 10 70 10 70 10 70 10 Deadlift 70 10 70 10 60 10 60 10 60 10 Bench 60 10 60 10 60 10 60 10 60 10 Squat 60 10 60 10
Exercise
Weight
Assistance Exercise Weight Reps 47.5 10 47.5 10 47.5 10 Military 47.5 10 47.5 10 97.5 10 97.5 10 97.5 10 Deadlift 97.5 10 97.5 10 72.5 10 Bench
Exercise
Accessory Set/Reps
Weight
Assistance Template Boring But Big Boring But Big 5x10 Military Deadlift Bench Squat Simplest Strength Template 531 or 351?
Bench
Squat
72.5 72.5 72.5 72.5 82.5 82.5 82.5 82.5 82.5
10 10 10 10 10 10 10 10 10 Accessory Set/Reps
Assistance Exercise Weight Reps 35 10 35 10 35 10 Military 35 10 35 10 72.5 10 72.5 10 72.5 10 Deadlift 72.5 10 72.5 10 60 10 60 10 Bench 60 10 60 10 60 10 60 10 60 10 60 10 Squat 60 10 60 10
Exercise
Weight
Assistance Exercise Weight Reps 47.5 10 47.5 10 47.5 10 Military 47.5 10 47.5 10 100 10 100 10 100 10 Deadlift 100 10 100 10 75 10 75 10 75 10 Bench 75 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 75 87.5 87.5 87.5 87.5 87.5 10 10 10 10 10 10 Accessory Set/Reps Day 2 Day 3 Day 4
Squat
Assistance Exercise Weight Reps 35 10 35 10 35 10 Military 35 10 35 10 72.5 10 72.5 10 72.5 10 Deadlift 72.5 10 72.5 10 62.5 10 62.5 10 62.5 10 Bench 62.5 10 62.5 10 62.5 10 62.5 10 62.5 10 Squat 62.5 10 62.5 10
Exercise
Weight
Assistance Exercise Weight Reps 50 10 50 10 50 10 Military 50 10 50 10 105 10 105 10 105 10 Deadlift 105 10 105 10 75 10 75 10 75 10 Bench 75 10 75 10 90 10 90 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
Squat
90 90 90
10 10 10 Accessory Set/Reps Warm-up Calc Top Set 40%x5 50%x5 60%x3
Assistance Exercise Weight Reps 35 10 35 10 35 10 Military 35 10 35 10 75 10 75 10 75 10 Deadlift 75 10 75 10 62.5 10 62.5 10 62.5 10 Bench 62.5 10 62.5 10 65 10 65 10 Squat 65 10 65 10 65 10
Exercise
Weight
Assistance Exercise Weight Reps 50 10 50 10 50 10 Military 50 10 50 10 107.5 10 107.5 10 107.5 10 Deadlift 107.5 10 107.5 10 77.5 10 77.5 10 77.5 10 Bench 77.5 10 77.5 10 92.5 10 92.5 10 92.5 10 Squat 92.5 10 92.5 10
Exercise
Accessory Set/Reps
Weight
Assistance Exercise Weight Reps 37.5 10 37.5 10 37.5 10 Military 37.5 10 37.5 10 77.5 10 77.5 10 77.5 10 Deadlift 77.5 10 77.5 10 65 10 65 10 65 10 Bench 65 10 65 10 67.5 10 67.5 10 67.5 10 Squat 67.5 10 67.5 10
Exercise
Accessory Set/Reps
Weight
Assistance Exercise Weight Reps 52.5 10 52.5 10 52.5 10 Military 52.5 10 52.5 10 110 10 110 10 110 10 Deadlift 110 10 110 10 77.5 10 77.5 10 77.5 10 Bench 77.5 10 77.5 10 95 10 95 10 95 10 Squat 95 10 95 10 Assistance Exercise Weight Reps
Exercise
Accessory Set/Reps
Weight
Exercise
Accessory Set/Reps
Weight
Warm-up Calc Top Set
Military
Deadlift
Bench
Squat
37.5 37.5 37.5 37.5 37.5 80 80 80 80 80 65 65 65 65 65 70 70 70 70 70
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 52.5 10 52.5 10 52.5 10 Military 52.5 10 52.5 10 112.5 10 112.5 10 112.5 10 Deadlift 112.5 10 112.5 10 80 10 80 10 80 10 Bench 80 10 80 10 97.5 10 97.5 10 97.5 10 Squat 97.5 10 97.5 10 Assistance Exercise Weight Reps 40 10 40 10 40 10 Military
Exercise
Accessory Set/Reps
Weight
Exercise
Accessory Set/Reps
Weight
Military 40 40 82.5 82.5 82.5 82.5 82.5 67.5 67.5 67.5 67.5 67.5 70 70 70 70 70 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
Deadlift
Bench
Squat
Assistance Template Simplest Strength Template Boring But Big 1RM Wk1 67.5 50% 144 50% 103.5 55% 117 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 Lattiapun. 99 mavetempaus 108 vauhtipun. 85.5 stoppietari 93.6
arvioitu maksimi 110kg arvioitu maksimi 120kg arvioitu maksimi 95kg arvioitu maksimi 104kg 80% normietarista arviolta 3s. Stoppi pohjalla
Warm-up Calc
Assistance Template Simplest Strength Template Boring But Big 1RM Wk1 70 50% 149 50% 106 55% 122 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 Lattiapun. 101.5 mavetempaus 113 vauhtipun. 75 stoppietari 98.6
Warm-up Calc
Assistance Template Simplest Strength Template Boring But Big 1RM Wk1 72.5 50% 154 50% 108.5 55% 127 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 Lattiapun. 104 mavetempaus 118 vauhtipun. 77.5 stoppietari 103.6
Warm-up Calc
Assistance Template
Simplest Strength Template Boring But Big 1RM Wk1 75 50% 159 50% 111 55% 132 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 Simplest Strength Template Boring But Big
1RM 77.5 164 113.5 137
Wk1 50% 50% 55% 50%
Wk2 55% 55% 60% 55%
Wk3 60% 60% 65% 60%
Wk4 40% 40% 50% 40%
Warm-up Calc
Assistance Template Boring But Big Boring But Big 1RM Wk1 Wk2 80 50% 55% 169 50% 55%
Wk3 60% 60%
Wk4 40% 40%
116 142
55% 50%
60% 55%
65% 60%
50% 40%
Warm-up Calc
Assistance Template Boring But Big Boring But Big 1RM Wk1 82.5 50% 174 50% 118.5 55% 147 50%
Wk2 55% 55% 60% 55%
Wk3 60% 60% 65% 60%
Wk4 40% 40% 50% 40%
Warm-up Calc
Assistance Template Boring But Big Boring But Big 1RM Wk1 85 50% 179 50% 121 55% 152 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
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
Wk2 55% 55% 60% 55%
Wk3 60% 60% 65% 60%
Wk4 40% 40% 50% 40%
Warm-up Calc
Wk2 55% 55% 60% 55%
Wk3 60% 60% 65% 60%
Wk4 40% 40% 50% 40%
Warm-up Calc
Wk2 55% 55% 60% 55%
Wk3 60% 60% 65% 60%
Wk4 40% 40% 50% 40%
Warm-up Calc
Wk2 55% 55% 60% 55%
Wk3 60% 60% 65% 60%
Wk4 40% 40% 50% 40%
Warm-up Calc
5/3/1 Worksheet Updates

v1.0 v1.1 Completed Caculators Updated rounding in Rep Goals resulting in higher accuracy Added a Rep Req'd Calculator
By Pazienxa/diregna
v1.2
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 featuring Simplest Strength Template and Boring but Big Added 3/5/1 Powerlifting Tracker Added 5/3/1 3-Day Beginner Added Warm-up Calculators More Bug Patches
v2.0
v2.1
v3.0F
By Pazienxa/diregna
ed to run this feature)
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5/3/1 Worksheet

IMPORTANT: Only Modify the Boxes Highlighted in Grey

v3.0F the Boxes Highlighted in Grey

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

and Press and Bench by 5lbs. ement.

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

ing.com/forums or diregna on Reddit.

v3.0F Weight Calculator 1RM Reps Weight

Military 8 75 9 77.5 Deadlift

Military 10 82.5 Deadlift

127.5 70 80 90 80 92.5 102.5

135 75 85 95 85 97.5 110

Bench 9 122.5 Squat 9 142.5

142.5 80 90 100 92.5 102.5 115

102.5 120 135 72.5 82.5 95 85 100 112.5

Deadlift 7 162.5 Bench 8 117.5 Squat 7 135

112.5 127.5 142.5 77.5 90 100 92.5 105 120

120 135 150 82.5 95 105 100 112.5 125

Military 9 82.5 Deadlift 7 167.5 Bench 7 117.5 Squat 7 140

Military 8 85 Deadlift 8 177.5 Bench 8 120 Squat 8 150

55 65 72.5 117.5 135 152.5 80 92.5 105 100 112.5 127.5

Military 8 87.5 Deadlift 7 177.5 Bench 8 125 Squat 7 150

Military 8 90 Deadlift 7 182.5 Bench 8 127.5 Squat 7 155

Military 8 92.5 Deadlift 7 190 Bench 8 130 Squat 8 165

Military 8 95 Deadlift 7 192.5 Bench 7 130 Squat 7 165

Military 8 95 Deadlift 7 197.5 Bench 7 132.5

107.5 125 142.5

117.5 132.5 150

125 142.5 157.5

Military 8 100 Deadlift 7 205 Bench 7 135 Squat 8 180

Military 8 102.5 Deadlift 7 207.5

87.5 100 112.5 115 132.5 150

Bench 8 140 Squat 7 180

92.5 107.5 120 125 142.5 160

100 112.5 127.5 132.5 150 167.5

Start/Options Progress Tracker Accessory Planner

90 42.5 52.5 62.5 50 60 72.5

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

62.5 80 95 45 55 67.5 52.5 65 80

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

32.5 40 47.5 67.5 85 102.5 47.5 57.5 70 57.5 70 85

Military Deadlift Bench Squat

80 169 116 142

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

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

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

67.5 82.5 100

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

52.5 67.5 80 70 87.5 105

Top Set 40%x5 50%x5 60%x3

5/3/1 Progress Tracker

180 170 160 150 140 130 120 110

Compatible with 5/3/1

ated 1RM to Date Squat 137.5

170 160 150 140 130 120 110 100 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 7 6 4 2

75 87.5 97.5 90 102.5 115

Bench 6 112.5 108.5 Squat 6 132.5 127

70 82.5 92.5 82.5 95 107.5

152.5 80 92.5 105 100 112.5 127.5

142.5 75 87.5 97.5 92.5 107.5 120

147.5 165 87.5 100 110 110 125 142.5

Deadlift 6 192.5 184 Bench 6 127.5 123.5 Squat 5 160 157

137.5 157.5 80 92.5 105 102.5 117.5 132.5