Wendler 5-3-1, 1 Day Per Week

Jim Wendler's 5/3/
Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affili Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wh book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Ma many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weig 5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set o possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides 5/3/1 for Raw Strength by Jim Wendler Write-up for Jim Wendler's 5/3/1 Program Smallest Weight Increment: 5 Current Max Reps (<12) Squat 100 1 Bench Press 100 1 Deadlift 100 1 Mil. Press 100 1

Squat

Week 1 Warmup 5x60 5x70
>5x75

Bench Press

Warmup 5x60 5x70
>5x75

Deadlift

Week 2 Warmup 5x60 5x70
>5x75

Mil. Press

Warmup 5x60 5x70
>5x75

Page 1

If you want to know what the assistance exercises are.” nor Jim 's request. 1 Day Per Week ndler's 5/3/1 ase Program ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength.Wendler 5-3-1. On the last set of each major lift you can attempt as many reps as DudeAbides or Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program 1RM 100 100 100 100 5RM 90 90 90 90 5/3/1 Max 90 90 90 90 Week 3 Warmup 3x65 3x70 >3x80 Week 5 Warmup 5x70 3x75 >1x85 Warmup 3x65 3x70 >3x80 Warmup 5x70 3x75 >1x85 Week 4 Warmup 3x65 3x70 >3x80 Week 6 Warmup 5x70 3x75 >1x85 Warmup 3x65 3x70 >3x80 Warmup 5x70 3x75 >1x85 Page 2 . The “Reps.” field is the smallest weight increment that can be added to the barbell (usually 3 days per week. I suggest buying the s where you will enter your Rep Maxes.” column can be adjusted to however ncrement.

If you want to know wh book.Wendler 5-3-1. or less if microloading). Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides 5/3/1 for Raw Strength by Jim Wendler Write-up for Jim Wendler's 5/3/1 Program Smallest Weight Increment: 5 Current Max Reps (<12) Squat 100 1 Bench Press 100 1 Deadlift 100 1 Mil. 2 Days Per Week Jim Wendler's 5/3/ Base Program This is Jim Wendler's 5/3/1 Logbook Calculator. The first column. The “Smallest Weight Increment. Press 100 1 Option One Day One Squat Week 1 Warmup 5x60 5x70 >5x75 Week 2 Warmup 3x65 3x70 >3x80 Bench Press Warmup 5x60 5x70 >5x75 Warmup 3x65 3x70 >3x80 Day Two Deadlift Warmup 5x60 5x70 >5x75 Warmup 3x65 3x70 >3x80 Mil.” is where you will enter your Rep Ma many reps (<12) that your max was tested with. This was designed as a supplement and is not affi Wendler. Workouts are read by column and there are 3 days per week.” field is the smallest wei 5. Only edit the cells in yellow. On the last set possible. I have omitted the assistance exercises as per Jim Wendler's request. “Current Max. Press Warmup 5x60 5x70 >5x75 Warmup 3x65 3x70 >3x80 Option Two Page 3 .

2 Days Per Week Day One Squat Week 1 Warmup 5x60 5x70 >5x75 Week 2 Week 3 Warmup 3x65 3x70 >3x80 Bench Press Deadlift Warmup 5x60 5x70 >5x75 Mil.Wendler 5-3-1. Press Warmup 5x60 5x70 >5x75 Page 4 . Press Day Two Squat Bench Press Warmup 5x60 5x70 >5x75 Warmup 3x65 3x70 >3x80 Deadlift Mil.

If you want to know what the assistance exercises are. 2 Days Per Week dler's 5/3/1 se Program d as a supplement and is not affiliated with the book “5/3/1 for Raw Strength.” column can be adjusted to however crement.” nor Jim request.Wendler 5-3-1. I suggest buying the where you will enter your Rep Maxes.” field is the smallest weight increment that can be added to the barbell (usually days per week. On the last set of each major lift you can attempt as many reps as udeAbides r Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program 1RM 100 100 100 100 5RM 90 90 90 90 5/3/1 Max 90 90 90 90 Week 3 Warmup 5x70 3x75 >1x85 Week 4 Warmup 5x35 5x45 5x55 Warmup 5x70 3x75 >1x85 Warmup 5x35 5x45 5x55 Warmup 5x70 3x75 >1x85 Warmup 5x35 5x45 5x55 Warmup 5x70 3x75 >1x85 Warmup 5x35 5x45 5x55 Page 5 . The “Reps.

2 Days Per Week Week 4 Week 5 Warmup 5x70 3x75 >1x85 Week 6 Warmup 3x65 3x70 >3x80 Warmup 5x70 3x75 >1x85 Warmup 5x70 3x75 >1x85 Warmup 3x65 3x70 >3x80 Warmup 5x70 3x75 >1x85 Page 6 .Wendler 5-3-1.

The first column. I have omitted the assistance exercises as per Jim Wendler's request. Only edit the cells in yellow. or less if microloading). Press 100 1 Deadlift 100 1 Bench Press 100 1 Squat 100 1 Day One Mil.” field is the sm barbell (usually 5. Workouts are read by column and there are 3 days per wee attempt as many reps as possible. This was designed as a supplement and is not affiliate Wendler.Wendler 5-3-1. Press Warmup 3x65 3x70 Page 7 . If you want to know wha the book. 3 Days Per Week Jim Wendler's 5/3/1 Base Program This is Jim Wendler's 5/3/1 Logbook Calculator. Press Week 1 Warmup 5x60 5x70 >5x75 Week 2 Week 3 Week 4 Deadlift Warmup 5x70 3x75 >1x85 Bench Press Warmup 3x65 3x70 >3x80 Squat Warmup 5x60 5x70 >5x75 Day Two Mil. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbi 5/3/1 for Raw Strength by Jim Wendler Write-up for Jim Wendler's 5/3/1 Program Smallest Weight Increment: 5 Current Max Reps (<12) Mil. “Current Max.” is where you will enter your Rep however many reps (<12) that your max was tested with. The “Smallest Weight Increment.

Press Warmup 5x70 3x75 >1x85 Deadlift Warmup 3x65 3x70 >3x80 Bench Press Warmup 5x60 5x70 >5x75 Squat Warmup 5x70 3x75 >1x85 Page 8 .Wendler 5-3-1. 3 Days Per Week >3x80 Deadlift Warmup 5x60 5x70 >5x75 Bench Press Warmup 5x70 3x75 >1x85 Squat Warmup 3x65 3x70 >3x80 Day Three Mil.

On the last set of each major lift you can DAMMIT! ~Bango/Jgood/TheDudeAbides r Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program 1RM 100 100 100 100 5RM 90 90 90 90 5/3/1 Max 90 90 90 90 Week 5 Warmup 5x35 5x45 5x55 Week 6 Warmup 5x35 5x45 5x55 New Cycle New Cycle New Cycle Page 9 .Wendler 5-3-1.” is where you will enter your Rep Maxes.” column can be adjusted to llest Weight Increment. I suggest buying Max.” field is the smallest weight increment that can be added to the olumn and there are 3 days per week. If you want to know what the assistance exercises are. 3 Days Per Week ndler's 5/3/1 ase Program ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength.” nor Jim er's request. The “Reps.

3 Days Per Week New Cycle Warmup 5x35 5x45 5x55 New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle Warmup 5x35 5x45 5x55 New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle Page 10 .Wendler 5-3-1.

Only edit the cells in yellow.” field is the s barbell (usually 5. 4 Days Per Week Jim Wendler's 5/3/ Base Program This is Jim Wendler's 5/3/1 Logbook Calculator. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides 5/3/1 for Raw Strength by Jim Wendler Write-up for Jim Wendler's 5/3/1 Program Smallest Weight Increment: 5 Current Max Reps (<12) Mil. Workouts are read by column and there are 3 days per week. I have omitted the assistance exercises as per Jim Wendler's request.” is where you will enter your Re however many reps (<12) that your max was tested with. “Current Max. If you want to know wha book. Press 60 1 Deadlift 120 1 Bench Press 90 1 Squat 120 1 Day One Mil. or less if microloading). The first column. This was designed as a supplement and is not affilia Wendler.Wendler 5-3-1. The “Smallest Weight Increment. Press Week 1 Warmup 5x35 5x40 >5x45 Day Two Deadlift Warmup 5x70 5x80 >5x90 Day Three Bench Press Warmup 5x55 5x60 >5x70 Day Four Squat Warmup 5x70 5x80 >5x90 Page 11 . O as many reps as possible.

I suggest buying the x.Wendler 5-3-1. On the last set of each major lift you can attempt ~Bango/Jgood/TheDudeAbides r Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program 1RM 60 120 90 120 5RM 55 105 80 105 5/3/1 Max 54 108 81 108 Week 2 Warmup 3x40 3x45 >3x50 Week 3 Warmup 5x40 3x45 >1x50 Week 4 Warmup 5x20 5x25 5x30 Warmup 3x75 3x85 >3x95 Warmup 5x80 3x90 >1x105 Warmup 5x45 5x55 5x65 Warmup 3x55 3x65 >3x75 Warmup 5x60 3x70 >1x75 Warmup 5x30 5x40 5x50 Warmup 3x75 3x85 >3x95 Warmup 5x80 3x90 >1x105 Warmup 5x45 5x55 5x65 Page 12 . If you want to know what the assistance exercises are. 4 Days Per Week dler's 5/3/1 ase Program d as a supplement and is not affiliated with the book “5/3/1 for Raw Strength.” is where you will enter your Rep Maxes. The “Reps.” field is the smallest weight increment that can be added to the n and there are 3 days per week.” column can be adjusted to est Weight Increment.” nor Jim s request.