Wendler 5-3-1, 4 Days Per Week

Jim Wendler's 5/3/1

Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affiliated with the book 5/3/1 for Raw Stren Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what the assistance exercises are, I sugge book. Only edit the cells in yellow. The first column, Current Max, is where you will enter your Rep Maxes. The Reps, column can b however many reps (<12) that your max was tested with. The Smallest Weight Increment, field is the smallest weight increment that can be barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set of each major lift you as many reps as 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) Mil. Press 150 1 Deadlift 365 1 Bench Press 270 1 Squat 370 1

1RM 150 365 270 370

5RM 135 325 240 330

5/3/1 Max 135 329 243 333

Day One Mil. Press

Week 1 Warmup 5x90 5x100 >5x115 Warmup 5x215 5x245 >5x280 Warmup 5x160 5x180 >5x205 Warmup 5x215 5x250 >5x285

Week 2 Warmup 3x95 3x110 >3x120 Warmup 3x230 3x265 >3x295 Warmup 3x170 3x195 >3x220 Warmup 3x235 3x265 >3x300

Week 3 Warmup 5x100 3x115 >1x130 Warmup 5x245 3x280 >1x310 Warmup 5x180 3x205 >1x230 Warmup 5x250 3x285 >1x315

Week 4 Warmup 5x55 5x70 5x80 Warmup 5x130 5x165 5x195 Warmup 5x95 5x120 5x145 Warmup 5x135 5x165 5x200

Day Two Deadlift

Day Three Bench Press

Day Four Squat

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Wendler 5-3-1, 4 Days Per Week

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