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DIYStrength Click Here to Watch My Video on How to Use the Spreadshet Click Here to Get Notified When I Update this Spreadsheet Click Here to Get Jim Wendler's Book(s) and Read Them

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*** DESTRUCTIONS ***

GENERAL INFO (and "Off Days"): This is based on a 4 day split with 2 "off" days where you perform any other assistance wor These "off" days are not required but I like to use them for "play days", conditioning, etc...

Off Days: I left what I started with in the off day fields as an example. You can do conditio I don't think there's any really correct way to have your "off" day, just don't overdo it! (Do for you and start out with something simple)

--> This should all print on one page, but it will not print your maxes. How often do you rea reference your max in the gym? Me, never, so feel free to change the print area if you wan

ASSISTANCE EXERCISES:

You can modify/add/remove assistance exercises and play with the percentage increase. I assistance exercises and 1 ab exercise for each wkout. The % increase really doesn't work w exercises, but it's there if you want it. Sometimes I manually enter the increase I want.

Depending on the exercise, assistance exercises can be anywhere from 3-5 sets x 10 reps to Typically I only do 5 x 10 but sometimes will change it up for something like lunges (total 5 leg) or if it's heavier I might do 4x8. Also, with abs I normally do 5x13 unless I'm doing a su do something like 3x7 supersetting 2 ab exercises.
For assistance exercises, you only need to enter the first weight (in light yellow boxes) and the yellow box at top) to calculate weeks 2-4). OR do it manually.

-----------------------------------------PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st week (3x5 work sets) close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your 90% max

. 3x3. Travis http://www. (You will need to input your assistance initial weights like tab 1 however) NOTE: If you truly need to adjust something. This is used estimated 1RM and all the other numbers. The last set rep nu because you will want to enter your total reps achieved. The first 3 sets of each primary exercise are "warmups". The 90% 1RM and Estimated max are there for reference if you need to reset the program.com . ON ALL TABS. If you know your true 1RM.PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st week (3x5 work sets) close in weight to the 1st work set so the warmup sets are 40%.) ----------------------------------------- CYCLE 1 TAB (First 4 weeks): The most important area is in yellow under "Reps achieved" & "Weight used". it will calculate it incorrectly. 55% of your 90% max weeks. if your true 1 you enter it into the Weight Used / Reps Achieved area.. BECAUSE.diy-strengthtraining. adjust the "Training Max" since this is the num your warmups/work sets.60% for warmup. enter it into the "Estimated 1RM" area. CYCLE 2 . 47%. The greyed number is minimum y for. and 5-3-1 are still 40.7 TABs: The "Training Max" is increased 5lbs for upper body exercises and 10lbs for lower. These a that the sheet uses to calculate your numbers. Hope this is fairly understandable..50. are taken from your best weight/rep max from the previous cycle. You should not need to in Cycle 2-5 tabs.

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ample. conditioning..www. (The other . 55% of your 90% max. re from 3-5 sets x 10 reps to 20 reps. just don't overdo it! (Do what works best axes. mething like lunges (total 5 x 12 reps. How often do you really need to ge the print area if you want. Minor formatting changes Added links on Destructions tab m any other assistance work you'd like. You can do conditioning or whatever. Days of the week copy from the previous tab if you change days. not per 5x13 unless I'm doing a superset. y days"..com Version 1. the percentage increase. y. I normally do 2 crease really doesn't work well across all ter the increase I want. Fixed some uneccessary calculations (They should not have been causing any problems but now it's cleaner).DIYStrengthTraining. Then I'll (in light yellow boxes) and the % increase (in e 1st week (3x5 work sets) was a little too 47%. etc.1 Updates: Added Cycles 6 & 7 All assistance work now copies from the previous tab unless you want to change it manually.

if your true 1RM is 200x1 and alculate it incorrectly. This is used to calculate your rea.e 1st week (3x5 work sets) was a little too 47%. (The other Weight used". The last set rep number is grey eyed number is minimum you should shoot nd 10lbs for lower. You should not need to enter new maxes weights like tab 1 however) ng Max" since this is the number used for . 55% of your 90% max. These numbers le. BECAUSE. These are the numbers need to reset the program. rmups".

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ow copies from the ou want to change it y from the previous ary calculations (They causing any s cleaner). uctions tab .

("Off") 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 0 0 0 0 0 0 0 0 0 0 0 0 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12 De OH Pr es s 153822754.Exercise Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Week 1 Weight Reps 0 5 0 5 0 3 0 5 0 5 0 5 5x10 5x12 5x13 0 5 0 5 0 3 0 5 0 5 0 5 5x10 5x10 Week 2 Weight Reps 0 5 0 5 0 3 0 3 0 3 0 3 0 5x10 0 5x12 0 5x13 0 5 0 5 0 3 0 3 0 3 0 3 0 5x10 0 5x10 0 Week 3 Weight 0 0 0 0 0 0 1 0 0 0 0 0 0 0 0 0 1 0 0 0 Monday Reps 5 5 3 5 3 5x10 5x12 5x13 5 5 3 5 3 5x10 5x10 Week 4 .("Off") Be nc h Sq ua t Thursday 0 0 0 0 0 0 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 Assistance 1 Assistance 2 Ab Exercise 0 0 0 0 0 0 Assistance 1 Assistance 2 Ab Exercise Sat or Sun .ms_office Friday ad lif t Cycle 1 .xlsx.DELOAD Weight Reps 0 5 0 5 0 5 0 5x10 0 5x12 0 5x13 0 5 0 5 0 5 0 5x10 0 5x10 0 Tuesday Wed .

Exercise Weight 4 5 6 7 8 9 0 0 0 2 2 3 3 4 4 0 0 0 Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10 Weight 4 5 6 7 8 9 0 0 0 2 3 3 4 4 5 0 0 0 Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 Week 3 Weight 4 5 6 8 9 10 0 0 0 2 3 3 4 4 5 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 Week 4 .DELOAD Weight Reps 4 5 6 0 0 0 2 3 3 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 Monday Tuesday Wed .("Off") 4 5 6 7 8 9 0 0 0 2 2 3 3 4 4 0 0 0 Thursday 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 4 5 6 7 8 9 0 0 0 2 3 3 4 4 5 0 0 0 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12 4 5 6 8 9 10 0 0 0 2 3 3 4 4 5 0 0 0 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 4 5 6 0 0 0 2 3 3 0 0 0 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12 Friday 153822754.xlsx.ms_office OH Pr es s De ad lif t Cycle 2 .("Off") Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Be nc h Sq ua t Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Sat or Sun .

DELOAD Weight Reps 8 10 12 0 0 0 4 5 6 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 Monday Tuesday Wed .Exercise Weight 8 9 11 13 15 17 0 0 0 4 5 6 7 8 9 0 0 0 Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10 Weight 8 10 12 14 16 18 0 0 0 4 5 6 7 8 9 0 0 0 Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 Week 3 Weight 8 10 12 15 17 19 0 0 0 4 5 6 8 9 10 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 Week 4 .ms_office OH Pr es s De ad lif t Cycle 3 .("Off") Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Be nc h Sq ua t Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Sat or Sun .xlsx.("Off") 8 9 11 13 15 17 0 0 0 4 5 6 7 8 9 0 0 0 Thursday 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 8 10 12 14 16 18 0 0 0 4 5 6 7 8 9 0 0 0 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12 8 10 12 15 17 19 0 0 0 4 5 6 8 9 10 0 0 0 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 8 10 12 0 0 0 4 5 6 0 0 0 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12 Friday 153822754.

("Off") 12 14 17 20 23 26 0 0 0 6 7 8 10 11 13 0 0 0 Thursday 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 12 15 18 21 24 27 0 0 0 6 8 9 11 12 14 0 0 0 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12 12 15 18 23 26 29 0 0 0 6 8 9 11 13 14 0 0 0 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 12 15 18 0 0 0 6 8 9 0 0 0 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12 Friday 153822754.Exercise Weight 12 14 17 20 23 26 0 0 0 6 7 8 10 11 13 0 0 0 Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10 Weight 12 15 18 21 24 27 0 0 0 6 8 9 11 12 14 0 0 0 Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 Week 3 Weight 12 15 18 23 26 29 0 0 0 6 8 9 11 13 14 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 Week 4 .("Off") Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Be nc h Sq ua t Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Sat or Sun .ms_office OH Pr es s De ad lif t Cycle 4 .xlsx.DELOAD Weight Reps 12 15 18 0 0 0 6 8 9 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 Monday Tuesday Wed .

Exercise Weight 16 19 22 26 30 34 0 0 0 8 9 11 13 15 17 0 0 0 Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10 Weight 16 20 24 28 32 36 0 0 0 8 10 12 14 16 18 0 0 0 Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 Week 3 Weight 16 20 24 30 34 38 0 0 0 8 10 12 15 17 19 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 Week 4 .("Off") Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Be nc h Sq ua t Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Sat or Sun .ms_office OH Pr es s De ad lif t Cycle 5 .DELOAD Weight Reps 16 20 24 0 0 0 8 10 12 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 Monday Tuesday Wed .xlsx.("Off") 16 19 22 26 30 34 0 0 0 8 9 11 13 15 17 0 0 0 Thursday 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 16 20 24 28 32 36 0 0 0 8 10 12 14 16 18 0 0 0 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12 16 20 24 30 34 38 0 0 0 8 10 12 15 17 19 0 0 0 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 16 20 24 0 0 0 8 10 12 0 0 0 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12 Friday 153822754.

5 0 0 0 10 13 15 18.DELOAD Weight Reps 20 25 30 0 0 0 10 12.xlsx.5 42.75 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 Week 4 .75 0 0 0 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 20 25 30 0 0 0 10 12.25 23.5 0 0 0 Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 Week 3 Weight 20 25 30 38 43 48 0 0 0 10 13 15 18.5 0 0 0 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12 20 25 30 37.("Off") Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Be nc h Sq ua t Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Sat or Sun .75 21.ms_office OH Pr es s De ad lif t Cycle 6 .Exercise Weight 20 24 28 33 38 43 0 0 0 10 12 14 16 19 21 0 0 0 Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10 Weight 20 25 30 35 40 45 0 0 0 10 13 15 17.("Off") 20 24 28 33 38 43 0 0 0 10 12 14 16 19 21 0 0 0 Thursday 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 20 25 30 35 40 45 0 0 0 10 13 15 17.75 21.25 23.5 15 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 Monday Tuesday Wed .5 20 22.5 20 22.5 15 0 0 0 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12 Friday 153822754.5 47.

5 0 0 0 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 24 30 36 0 0 0 12 15 18 0 0 0 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12 Friday 153822754.5 25.Exercise Weight 24 28 33 39 45 51 0 0 0 12 14 17 20 23 26 0 0 0 Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10 Weight 24 30 36 42 48 54 0 0 0 12 15 18 21 24 27 0 0 0 Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 Week 3 Weight 24 30 36 45 51 57 0 0 0 12 15 18 22.("Off") Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Be nc h Sq ua t Assistance 1 Assistance 2 Ab Exercise Assistance 1 Assistance 2 Ab Exercise Sat or Sun .ms_office OH Pr es s De ad lif t Cycle 7 .5 28.DELOAD Weight Reps 24 30 36 0 0 0 12 15 18 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 Monday Tuesday Wed .5 25.5 28.xlsx.("Off") 24 28 33 39 45 51 0 0 0 12 14 17 20 23 26 0 0 0 Thursday 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 24 30 36 42 48 54 0 0 0 12 15 18 21 24 27 0 0 0 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12 24 30 36 45 51 57 0 0 0 12 15 18 22.5 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 Week 4 .