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Beyond 5/3/1 Calculator

Joker Sets Calculato

Starting Weight:
Increase %:
set 1
set 2
set 3
set 4

Week 1
SQUAT DAY

240

Training Max

BENCH PRESS DAY

Training Max

160

DEADLIFT DAY
Training Max

Warm Up 5 x
Warm Up 5 x
Warm Up 3 x

97.5
120
145

Warm Up 5 x
Warm Up 5 x
Warm Up 3 x

65
80
97.5

Warm Up 5 x
Warm Up 5 x
Warm Up 3 x

5x
5x
5+ x

157.5
180
205

5x
5x
5+ x

105
120
137.5

5x
5x
5+ x

Joker Sets of 5 (5%)

AMRAP

Joker Sets of 5 (5%)

157.5

AMRAP

Joker Sets of 5 (5%)

105

AMRAP

Week 2
SQUAT DAY
Training Max

240

Warm Up 5 x
Warm Up 5 x
Warm Up 3 x
3x
3x
3+ x

97.5
120
145
170
192.5
217.5

Joker Sets of 3 (5%)

AMRAP

BENCH PRESS DAY

Training Max
Warm Up 5 x
Warm Up 5 x
Warm Up 3 x
3x
3x
3+ x

160
65
80
97.5
112.5
130
145

Joker Sets of 3 (5%)

170

AMRAP

DEADLIFT DAY
Training Max
Warm Up 5 x
Warm Up 5 x
Warm Up 3 x
3x
3x
3+ x
Joker Sets of 3 (5%)

112.5

AMRAP

Week 3
SQUAT DAY
Training Max
Warm Up 5 x
Warm Up 5 x

240
97.5
120

BENCH PRESS DAY

Training Max
Warm Up 5 x
Warm Up 5 x
Page 1

160
65
80

DEADLIFT DAY
Training Max
Warm Up 5 x
Warm Up 5 x

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Warm Up 3 x
5x
3x
1+ x

145
180
205
230

Joker Sets of 1 (10%)

AMRAP

180

Warm Up 3 x
5x
3x
1+ x

97.5
120
137.5
152.5

Joker Sets of 1 (10%)

AMRAP

Page 2

120

Warm Up 3 x
5x
3x
1+ x
Joker Sets of 1 (10%)
AMRAP

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oker Sets Calculator

90
5
95
100
105
110

DEADLIFT DAY

250

Edit only the light blue fields

5/3/1 by Jim Wendler www.jimwendler.com

Calculator by http://www.berserkbarbell.com/
MILITARY PRESS DAY
100
Training Max

100
125
150

Warm Up 5 x
Warm Up 5 x
Warm Up 3 x

40
50
60

162.5
187.5
212.5

5x
5x
5+ x

65
75
85

Joker Sets of 5 (5%)

Joker Sets of 5 (5%)

162.5

AMRAP

DEADLIFT DAY
250

65

MILITARY PRESS DAY

Training Max
100

If your goal is to get stronger, these three t

100
125
150
175
200
225
Joker Sets of 3 (5%)

Warm Up 5 x
Warm Up 5 x
Warm Up 3 x
3x
3x
3+ x

40
50
60
70
80
90

Joker Sets of 3 (5%)

175

AMRAP

DEADLIFT DAY
250
100
125

70

MILITARY PRESS DAY

Training Max
100
Warm Up 5 x
Warm Up 5 x

40
50
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PR set
Joker sets
First Set Last down set. This can be done for one al
90% Training Max

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150
187.5
212.5
237.5
Joker Sets of 1 (10%)
187.5

Warm Up 3 x
5x
3x
1+ x

60
75
85
95

Joker Sets of 1 (10%)

AMRAP

75

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is to get stronger, these three things should be present in your training:

down set. This can be done for one all-out set, or multiple sets of 10, 8 or 5 reps. Dont overanalyze this!

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