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5/3/1 - Jim Wendler Method

Weight

For this spreadsheet, changes only need to be made to Weight and Reps Reps

The formula used is the one in Wendler's Book. Max

BUY WENDLER's BOOK. You won't regret it. Training M

90%

There are 4 sheets in this workbook, to keep track of progression.

Cycle 1

Week 1 - 65-75-85 Week 2 - 70-80-90 Week 3 - 75-85-95

Military Military

Military Err:509 Err:509 Err:509

Weight Reps Weight Reps

Reps Err:509 5 Err:509 5

5 Err:509 5 Err:509 55 Err:509 3 Err:509 3

3 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Deadlift Deadlift

DeadliftErr:509 Err:509 Err:509



5 Err:509 5 Err:509 5

5 Err:509 3 Err:509 3

3 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Bench Bench

Bench Err:509 Err:509 Err:509



5 Err:509 5 Err:509 5

5 Err:509 3 Err:509 33 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Squat Squat

Squat Err:509 Err:509 Err:509



Link to Purchase 5/3/1 by Jim Wendler
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5 Err:509 5 Err:509 5

5 Err:509 3 Err:509 3

3 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. You don

Wendler stresses choosing assistance work that addresses your weak areas, but does no

Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance exercises

Assistance Work # 1: Boring But Big

Military Press Day

Military Press - 5 sets of 10 reps

Chin-ups - 5 sets of 10 reps

Deadlift Day

Deadlift - 5 sets of 10 repsHanging Leg Raise - 5 sets of 15 reps

Bench Press Day

Bench Press - 5 sets of 10 reps

Dumbbell Row - 5 sets of 10 reps

Squat Day

Squat - 5 sets of 10 reps

Leg Curl - 5 sets of 10 reps

Assistance Work #2: The Triumvirate

Military Press Day

Dips - 5 sets of 15 reps


Deadlift Day

Good Mornings - 5 sets of 12 reps

Hanging Leg Raise - 5 sets of 15 reps

Bench Press Day

Dumbbell Bench Press - 5 sets of 15 reps


Squat Day

Leg Press - 5 sets of 15 reps

Leg Curl - 5 Sets of 10 reps

Assistance Work #3: I'm Not Doing Jack Shit

Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommended b

Assistance Work #4: Periodization Bible by Dave TateFor this selection, choose ONE exercise from each category, and perform it for 5 sets of 1

Assistance Work can be changed every week, but he recommends keeping them consiste

Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdowns an
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NOTE: Assistance work for Military Press Day and Bench Press Day are suppose to be ide

Military Press Day

Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline

Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldow

Triceps - Triceps Pushdowns or Triceps Extensions

Deadlift Day

Hamstrings - Leg Curls or Glute-Ham RaiseQuads - Leg Press, Lunges, Hack Squats

Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend

Bench Press Day




Squat Day

Low Back - Reverse Hyper, Back Raise, Good Morning

Quads - Leg Press, Lunges, Hack Squats


Assistance Work #5: BodyweightFor this selection, all assistance work is done with only bodyweight exercises

Military Press Day

Chin-Ups - No less than 75 reps

Dips - No Less than 75 reps

Deadlift Day

Glute Ham Raise - No less than 75 reps

Leg Raises - No less than 75 reps

Bench Press Day


Pushups - No less than 75 reps

Squat Day

One Leg Squat - No less than 75 reps

Sit-ups - No less than 75 reps
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Squat Deadlift Bench PressMilitary Press

345 385 245 155

3 5 3 5

380 450 270 180

340 405 245 160

Week 4 - Deload 40-50-60

Military

Err:509

Weight Reps Weight

Err:509 5 Err:509

Err:509 5 Err:509Err:509 3 Err:509

Err:509

Err:509

Err:509

Deadlift

Err:509

Weight Reps Weight

Err:509 5 Err:509

Err:509 5 Err:509

Err:509 3 Err:509

Err:509

Err:509

Err:509

Bench

Err:509

Weight Reps Weight

Err:509 5 Err:509

Err:509 5 Err:509

Err:509 3 Err:509Err:509

Err:509

Err:509

Squat

Err:509

Weight Reps Weight

Err:509 5 Err:509
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Err:509 5 Err:509

Err:509 3 Err:509

Err:509

Err:509

Err:509

't not have to follow these programs.

take away from your main lift. These are just examples.

for each day.

him. For advanced lifters who have very little time.

0-20 reps

nt for each cycle.

do each for 5 sets of 10-20 Reps after completing my main lift
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tical, not a typo

ress, Dips, Pushups

s, Face Pulls, Shrugs

ress, Dips, Pushups

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Cycle 2

Week 1 - 65-75-85 Week 2 - 70-80-90

Military

Military 150 150

Weight Reps Weight

Reps 60 5 60

5 75 5 755 90 3 90

3 100 3 105

5 115 3 120

5 130 3+ 135

5+

Deadlift

Deadlift 375 375

Weight Reps Weight

Reps 150 5 1505 190 5 190

5 225 3 225

3 245 3 265

5 280 3 300

5 320 3+ 340

5+

Bench

Bench 225 225

Weight Reps WeightReps 90 5 90

5 115 5 115

5 135 3 135

3 145 3 160

5 170 3 180

5 190 3+ 205

5+
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Powerclean

Powercle 140 140

Weight Reps Weight

Reps 55 5 55

5 70 5 70

5 85 3 853 90 3 100

5 105 3 110

5 120 3+ 125

5+

Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. Y

Wendler stresses choosing assistance work that addresses your weak areas, but d

Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance ex

Assistance Work # 1: Boring But BigMilitary Press Day



Deadlift Day

Deadlift - 5 sets of 10 reps


Bench Press Day



Squat DaySquat - 5 sets of 10 reps



Military Press Day



Deadlift Day



Bench Press Day



Squat Day




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Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommen

Assistance Work #4: Periodization Bible by Dave TateFor this selection, choose ONE exercise from each category, and perform it for 5 s

Assistance Work can be changed every week, but he recommends keeping them c

Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdo

NOTE: Assistance work for Military Press Day and Bench Press Day are suppose toMilitary Press Day

Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, I

Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat P


Deadlift Day

Hamstrings - Leg Curls or Glute-Ham Raise



Bench Press Day

Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, I

Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat PTriceps - Triceps Pushdowns or Triceps Extensions

Squat Day





Military Press Day



Deadlift Day



Bench Press Day



Squat Day


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Power Cle Deadlift Bench PreMilitary Press

Weight 210 330 205 120

Reps 3 1 3 3

Max 230 340 225 130

Training 140 375 225 150

90%

Week 3 - 75-85-95 Week 4 - Deload 40-50-60

Military Military

150 150

Reps Weight Reps Weight

5 60 5 60

5 75 5 753 90 3 90

5 115

3 130

1+ 145

Deadlift Deadlift

375 375

Reps Weight Reps Weight

5 150 5 1505 190 5 190

3 225 3 225

5 280

3 320

1+ 355

Bench Bench

225 225

Reps Weight Reps Weight5 90 5 90

5 115 5 115

3 135 3 135

5 170

3 190

1+ 215

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Weight

Reps

Max

Training M

90%

Cycle 3

Week 1 - 65-75-85 Week 2 - 70-80-90 Week 3 - 75-85-95

Military Military




5 Err:509 5 Err:509 55 Err:509 3 Err:509 3

3 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Deadlift Deadlift




5 Err:509 5 Err:509 5

5 Err:509 3 Err:509 3

3 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Bench Bench




5 Err:509 5 Err:509 5

5 Err:509 3 Err:509 33 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Squat Squat



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5 Err:509 5 Err:509 5

5 Err:509 3 Err:509 3

3 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. You don

Wendler stresses choosing assistance work that addresses your weak areas, but does no

Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance exercises

Assistance Work # 1: Boring But Big

Military Press Day



Deadlift Day

Deadlift - 5 sets of 10 repsHanging Leg Raise - 5 sets of 15 reps

Bench Press Day



Squat Day

Squat - 5 sets of 10 reps



Military Press Day



Deadlift Day



Bench Press Day



Squat Day




Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommended b

Assistance Work #4: Periodization Bible by Dave TateFor this selection, choose ONE exercise from each category, and perform it for 5 sets of 1

Assistance Work can be changed every week, but he recommends keeping them consiste

Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdowns an

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345 385 245 155

3 5 3 5

380 450 270 180

340 405 245 160


Military

Err:509

Weight Reps Weight

Err:509 5 Err:509

Err:509 5 Err:509Err:509 3 Err:509

Err:509

Err:509

Err:509

Deadlift

Err:509

Weight Reps Weight

Err:509 5 Err:509

Err:509 5 Err:509

Err:509 3 Err:509

Err:509

Err:509

Err:509

Bench

Err:509

Weight Reps Weight

Err:509 5 Err:509

Err:509 5 Err:509

Err:509 3 Err:509Err:509

Err:509

Err:509

Squat

Err:509

Weight Reps Weight

Err:509 5 Err:509

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Err:509 5 Err:509

Err:509 3 Err:509

Err:509

Err:509

Err:509

't not have to follow these programs.

take away from your main lift. These are just examples.

for each day.

him. For advanced lifters who have very little time.

0-20 reps

nt for each cycle.

do each for 5 sets of 10-20 Reps after completing my main lift
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tical, not a typo

ress, Dips, Pushups


ress, Dips, Pushups

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Weight

Reps

Max

Training M

90%

Cycle 4

Week 1 - 65-75-85 Week 2 - 70-80-90 Week 3 - 75-85-95

Military Military




5 Err:509 5 Err:509 55 Err:509 3 Err:509 3

3 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Deadlift Deadlift




5 Err:509 5 Err:509 5

5 Err:509 3 Err:509 3

3 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Bench Bench




5 Err:509 5 Err:509 5

5 Err:509 3 Err:509 33 Err:509 3 Err:509 5

5 Err:509 3 Err:509 3

5 Err:509 3+ Err:509 1+

5+

Squat Squat



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NOTE: Assistance work for Military Press Day and Bench Press Day are suppose to be ide

Military Press Day




Deadlift Day

Hamstrings - Leg Curls or Glute-Ham RaiseQuads - Leg Press, Lunges, Hack Squats


Bench Press Day




Squat Day





Military Press Day



Deadlift Day



Bench Press Day



Squat Day


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345 385 245 155

3 5 3 5

380 450 270 180

340 405 245 160


Military

Err:509

Weight Reps Weight

Err:509 5 Err:509

Err:509 5 Err:509Err:509 3 Err:509

Err:509

Err:509

Err:509

Deadlift

Err:509

Weight Reps Weight

Err:509 5 Err:509

Err:509 5 Err:509

Err:509 3 Err:509

Err:509

Err:509

Err:509

Bench

Err:509

Weight Reps Weight

Err:509 5 Err:509

Err:509 5 Err:509

Err:509 3 Err:509Err:509

Err:509

Err:509

Squat

Err:509

Weight Reps Weight

Err:509 5 Err:509

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Documents

5-3-1 Option 1april 2012