You are on page 1of 14

Sheet1 5/3/1 Boring But Big Calculator 5/3/1 system by Jim Wendler Calculator by http://www.workout-calculator.

com Enter your 1RM (Wendler recommends starting with 90% of your 1RM) into fields like this. Enter your 'Boring But Big' percentage (BBB %) into fields like this. Between 40-60% (start light). Each cycle, increase the estimate 1RM on the military press and bench press by 2.5kg and the squat and deadlift by 5kg. Enter your own progression in the darker grey boxes for these accessory exercises. Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 127.5 145 162.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 135 155 172.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10

65

DEADLIFT DAY Estimate 1RM Page 1

180

BENCH PRESS DAY Estimate 1RM

Sheet1 WARMUP WARMUP WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

27.5 32.5 40 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

72.5 90 110 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 127.5 145 162.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 Page 2

180 72.5 90 110 135 155 172.5 90

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10

Sheet1 CHIN UP 5 x 10 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP 0 LEG RAISES 5 x 10 0 DB ROW 5 x 10

65

DEADLIFT DAY Estimate 1RM WARMUP

180

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

27.5 32.5 40 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

72.5 90 110 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 127.5 145 162.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 Page 3

180 72.5 90

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5

Sheet1 WU 1 x 3 1x5 1x3 1 x 1 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP 40 50 57.5 62.5 32.5 0 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10 110 135 155 172.5 90 0 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10

65

DEADLIFT DAY Estimate 1RM WARMUP

180

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

27.5 32.5 40 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

72.5 90 110 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 127.5 145 162.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

Page 4

Sheet1 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10 BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10

180 72.5 90 110 135 155 172.5 90 0

65

DEADLIFT DAY Estimate 1RM WARMUP

180

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

27.5 32.5 40 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

72.5 90 110 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 Page 5

180 72.5 90 110 127.5 145

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3

Sheet1 1 x 3 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 60 32.5 0 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10 162.5 90 0 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 135 155 172.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10

65

DEADLIFT DAY Estimate 1RM WARMUP

180

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

27.5 32.5 40 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

72.5 90 110 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

65

DEADLIFT DAY Estimate 1RM Page 6

180

BENCH PRESS DAY Estimate 1RM

Sheet1 MILITARY PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 27.5 32.5 40 47.5 52.5 60 32.5 0 DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10 72.5 90 110 127.5 145 162.5 90 0 BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 135 155 172.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10

65

DEADLIFT DAY Estimate 1RM WARMUP

180

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

27.5 32.5 40 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

72.5 90 110 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

Page 7

Sheet1

g and the squat and deadlift by 5kg.

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 72.5 82.5 95 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 77.5 90 100 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 82.5 95 105 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50

BENCH PRESS DAY 110

SQUAT DAY Estimate 1RM

130 Page 8

Sheet1 WARMUP WARMUP

BENCH PRESS 45 55 67.5 BENCH PRESS 0 DB ROW 0

SQUAT 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

52.5 65 80 BBB % -> 0 0 0

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 72.5 82.5 95 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 77.5 90 100 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 82.5 95 105 BENCH PRESS 55

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQUAT 5 x 10

130 52.5 65 80 97.5 112.5 125 BBB % -> 65 Page 9 50

Sheet1 DB ROW 0 LEG CURL 5 x 10 0

BENCH PRESS DAY 110 WARMUP

SQUAT DAY Estimate 1RM WARMUP

130

BENCH PRESS 45 55 67.5 BENCH PRESS 0 DB ROW 0

SQUAT 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

52.5 65 80 BBB % -> 0 0 0

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 72.5 82.5 95 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 77.5 90 100 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5

130 52.5 65 Page 10

Sheet1 67.5 82.5 95 105 BENCH PRESS 55 DB ROW 0 WU 1 x 3 1x5 1x3 1 x 1 om SQUAT 5 x 10 LEG CURL 5 x 10 80 97.5 112.5 125 BBB % -> 65 0 50

BENCH PRESS DAY 110 WARMUP

SQUAT DAY Estimate 1RM WARMUP

130

BENCH PRESS 45 55 67.5 BENCH PRESS 0 DB ROW 0

SQUAT 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

52.5 65 80 BBB % -> 0 0 0

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 72.5 82.5 95 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 77.5 90 100 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

Page 11

Sheet1 BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 82.5 95 105 BENCH PRESS 55 DB ROW 0 SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50

BENCH PRESS DAY 110 WARMUP

SQUAT DAY Estimate 1RM WARMUP

130

BENCH PRESS 45 55 67.5 BENCH PRESS 0 DB ROW 0

SQUAT 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

52.5 65 80 BBB % -> 0 0 0

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 72.5 82.5 95 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 77.5 90

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3

130 52.5 65 80 92.5 105 Page 12

Sheet1 100 BENCH PRESS 55 DB ROW 0 1 x 3 om SQUAT 5 x 10 LEG CURL 5 x 10 117.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 82.5 95 105 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50

BENCH PRESS DAY 110 WARMUP

SQUAT DAY Estimate 1RM WARMUP

130

BENCH PRESS 45 55 67.5 BENCH PRESS 0 DB ROW 0

SQUAT 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

52.5 65 80 BBB % -> 0 0 0

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 72.5 82.5 95 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

BENCH PRESS DAY 110

SQUAT DAY Estimate 1RM

130 Page 13

Sheet1 BENCH PRESS 45 55 67.5 77.5 90 100 BENCH PRESS 55 DB ROW 0 SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQUAT 5 x 10 LEG CURL 5 x 10 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 82.5 95 105 BENCH PRESS 55 DB ROW 0

SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQUAT 5 x 10 LEG CURL 5 x 10

130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50

BENCH PRESS DAY 110 WARMUP

SQUAT DAY Estimate 1RM WARMUP

130

BENCH PRESS 45 55 67.5 BENCH PRESS 0 DB ROW 0

SQUAT 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10

52.5 65 80 BBB % -> 0 0 0

Page 14