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If you encounter any problems, please let me know(peter@blackironbeast.com) and Ill fix them as quickly as I can.

Show your appreciation and support continuedimprovements to this calculator.

I appreciate your support!

Instructions:Get the book . This calculator does not explain theprogram or why you might make certain choices. Thebook explains how to do the exercises properly, howto choose your assistance work, how to progresseach month, and what to do if your progress stallsand Wendler needs your cash for another tattoo.

1.

Enter your current maximum lift numbers in the formbelow.

2.

Click the Calculate Program button.3.

Print this page.4.

Crank some Black Sabbath. Do not underestimate theimportance of this step.

5.

Lift weights.6.

Get stronger.7.

TemplatePick your poison!

Boring But Big (most popular) Boring But Big 3 Month Challenge (from T Nation) Triumvirate (smart mans program) Im Not Doing Jack Shit (not recommended) Periodization Bible Bodyweight (less body stress, more athletic) Young Jim Wendler (from T Nation) Simplest Strength Full Body, Full Boring Full Body Training Two Days Per Week Option 1 Two Days Per Week Option 2 More Squatting For Beginners Offseason For Mass (from 5/3/1 for Powerlifting ) Offseason For Strength (from 5/3/1 for Powerlifting ) Offseason For Conditioning (from 5/3/1 for Powerlifting ) Bodybuilder (from Mens Fitness) Bodybuilder (from Blood and Chalk 8 and Wendlers Blog) Beach Body Challenge (from T-Nation)

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Other

Karls Method (from Karl Schudt)

Units pounds kilograms

Real Rep Maxes Wendler Training Maxes 1+ Set Weights

Press 1 rep 65 kilograms

Bench Press 1 rep 20 kilograms

Squat 1 rep 75 kilograms

Deadlift 1 rep 185 kilograms

Barbell Weight 0 kilograms

PlatesEnter how many pairs of each weight you have.

Unrealistically large counts here might cause your

browser to slow down or crash. So just enter what youactually have, not what you wish you had, dreamer.

0 100 kilograms0 55 kilograms0 45 kilograms1 35 kilograms4 25 kilograms4 20 kilograms4 15 kilograms4 10 kilograms0 7.5 kilograms4 5 kilograms4 2.5 kilograms0 2 kilograms0 1.5 kilograms4 1.25 kilograms0 1 kilograms0 0.75 kilograms0 0.5 kilograms0 0.25 kilograms

General Warm-up foam roll, stretch, jump rope (recommended in 5/3/1 )DeFranco Agile 8 (recommended in Beyond 5/3/1 )

None (You still have to warm-up.)

Main Lifts ProgrammingSee the book.

Option 1: fresher (recommended) Option 2: heavier

Other

Kaczmarskis 8/6/3 (see T Nation article.)

Weeks Order 5/3/1 (standard) 3/5/1 (from 5/3/1 for Powerlifting )

Work Sets Order Normal Bastard (see Wendlers Blog.)

Joker SetsSee Beyond 5/3/1 page 31

+5% more than the AMRAP work set +10% +15% +20% +25% +30%

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Down SetsSee Beyond 5/3/1 pages 12-13

None 5/3/1 Pyramid First Set Last First Set Last: Multiple Sets

Boring But Big Options 510@30% (start here and increase 5% or 10% each cycle) 510@35% 510@40% 510@45% 510@50% 510@55% 510@60% 510@65% 510@70% 510@75% (you are brave) 510@80% (attempting this is probably verging on insane and injury) 55@80% 53@90% 51@100% pyramid down

Boring But Big SwapSee Beyond 5/3/1 page 18

really boring (standard) less boring (squat work sets with deadlift BBB sets, etc)

Days Per Week Options 3 4 (standard)

Main Lifts DeloadSee Beyond 5/3/1 page 52

Deload 1 (standard) Deload 2 Deload 3 Deload 4 Deload 5

Boring But Big DeloadSee Beyond 5/3/1 page 19

no boring sets 510@50% 310@50% 55@50%

Reset Form

Your Program

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1 Rep Max Summary

Just some info that might be interesting.

Real 1RM Wendler's Training Max

Press 172.222 165

Bench Press 122.222 120

Squat 183.333 175

Deadlift 1205.556 1185

Black Iron Beast - 5/3/1 Calculator https://blackironbeast.com/5/3/1/calculator?assistanceWork=boringBu...

5 of 9 07/09/2015 02:49

Week 1

press

527.5 [10,2.5,1.25]

532.5 [15,1.25]

340 [20]

542.5 [20,1.25]

550 [25]

5+57.5 [25,2.5,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

chin-ups

10

10

10

10

10

deadlift

575 [35,2.5]

592.5 [35,10,1.25]

3112.5 [35,20,1.25]

5122.5 [35,25,1.25]

5140 [35,25,10]

5+157.5 [35,25,15,2.5,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

hanging leg raise

15

15

15

15

15

bench press

510 [5]

510 [5]

312.5 [5,1.25]

515 [5,2.5]

515 [5,2.5]

5+17.5 [5,2.5,1.25]

1010 [5]

1010 [5]

1010 [5]

1010 [5]

1010 [5]

dumbbell row

10

10

10

10

10

squat

530 [15]

537.5 [15,2.5,1.25]

345 [20,2.5]

550 [25]

557.5 [25,2.5,1.25]

5+65 [25,5,2.5]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

leg curl

10

10

10

10

10

Black Iron Beast - 5/3/1 Calculator https://blackironbeast.com/5/3/1/calculator?assistanceWork=boringBu...

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Week 2

press

527.5 [10,2.5,1.25]

532.5 [15,1.25]

340 [20]

347.5 [20,2.5,1.25]

352.5 [25,1.25]

3+60 [25,5]

1032.5 [15,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

chin-ups

10

10

10

10

10

deadlift

575 [35,2.5]

592.5 [35,10,1.25]

3112.5 [35,20,1.25]

3130 [35,25,5]

3150 [35,25,15]

3+167.5 [35,25,20,2.5,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

hanging leg raise

15

15

15

15

15

bench press

510 [5]

510 [5]

312.5 [5,1.25]

315 [5,2.5]

317.5 [5,2.5,1.25]

3+20 [10]

1010 [5]

1010 [5]

1010 [5]

1010 [5]

1010 [5]

dumbbell row

10

10

10

10

10

squat

530 [15]

537.5 [15,2.5,1.25]

345 [20,2.5]

352.5 [25,1.25]

360 [25,5]

3+67.5 [25,5,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

leg curl

10

10

10

10

10

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Week 3

press

527.5 [10,2.5,1.25]

532.5 [15,1.25]

340 [20]

550 [25]

357.5 [25,2.5,1.25]

1+62.5 [25,5,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

1032.5 [15,1.25]

chin-ups

10

10

10

10

10

deadlift

575 [35,2.5]

592.5 [35,10,1.25]

3112.5 [35,20,1.25]

5140 [35,25,10]

3157.5 [35,25,15,2.5,1.25]

1+177.5 [35,25,25,2.5,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

1092.5 [35,10,1.25]

hanging leg raise

15

15

15

15

15

bench press

510 [5]

510 [5]

312.5 [5,1.25]

515 [5,2.5]

317.5 [5,2.5,1.25]

1+20 [10]

1010 [5]

1010 [5]

1010 [5]

1010 [5]

1010 [5]

dumbbell row

10

10

10

10

10

squat

530 [15]

537.5 [15,2.5,1.25]

345 [20,2.5]

557.5 [25,2.5,1.25]

365 [25,5,2.5]

1+72.5 [35,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

1037.5 [15,2.5,1.25]

leg curl

10

10

10

10

10

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8 of 9 07/09/2015 02:49

Week 4

press

527.5 [10,2.5,1.25]

532.5 [15,1.25]

540 [20]

chin-ups

10

10

10

10

10

deadlift

575 [35,2.5]

592.5 [35,10,1.25]

5112.5 [35,20,1.25]

hanging leg raise

15

15

15

15

15

bench press

510 [5]

510 [5]

512.5 [5,1.25]

dumbbell row

10

10

10

10

10

squat

530 [15]

537.5 [15,2.5,1.25]

545 [20,2.5]

leg curl

10

10

10

10

10

Copyright 2015 Peter Michaux. All rights reserved.

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