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Jim Wendler 5/3/1


Workout Spreadsheet
Landscape Layout
by ViolentZen.com

Click Here to Watch My Video on How to Use the Spreadsheet (Original)


>> Click Here to Watch the Version 1.2 UPDATE Video <<
Click Here to GET NOTIFIED When I Update this Spreadsheet
Click Here to Get Jim Wendler's Book(s) and Read Them
! READ THIS NOW !
*** 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
like. These "off" days are not required but I like to use them for "play days", GPP, conditioni

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

--> The 4 day split will print on 1 page (Off days will print on a separate page. I like to print
sided). It will not print your maxes. How often do you really need to reference your max in
gym? Me, never, so feel free to change the print area if you want.

ASSISTANCE EXERCISES:
You can modify/add/remove assistance exercises and play with increasing the weight betwe
weeks/cycles. I normally do 2 assistance exercises and 1 ab exercise for each wkout.

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 x
not per leg) or if it's heavier I might do 4x8. Also, with abs I normally do 5x13 unless I'm do
superset. Then I'll do something like 3x7 supersetting 2 ab exercises.

For assistance exercises, you only need to enter the first weight (in light yellow boxes) and t
increase (in 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) w
little too close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your
(The other weeks, 3x3, and 5-3-1 are still 40,50,60% for warmup.)
-----------------------------------------
For assistance exercises, you only need to enter the first weight (in light yellow boxes) and t
increase (in 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) w
little too close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your
(The other weeks, 3x3, and 5-3-1 are still 40,50,60% for warmup.)
-----------------------------------------

CYCLE 1 TAB (First 4 weeks):


The most important area is in yellow under "Reps achieved" & "Weight used". This is used
calculate your estimated 1RM and all the other numbers.

If you know your true 1RM, enter it into the "Estimated 1RM" area. BECAUSE, if your true 1
200x1 and you enter it into the Weight Used / Reps Achieved area, it will calculate it incorre

ON ALL TABS.... The first 3 sets of each primary exercise are "warmups". The last set rep nu
grey because you will want to enter your total reps achieved. The greyed number is minimu
should shoot for.

CYCLE 2 - 7 TABs:
The "Training Max" is increased 5lbs for upper body exercises and 10lbs for lower. These ar
numbers that the sheet uses to calculate your numbers.

The 90% 1RM and Estimated max are there for reference if you need to reset the program.
numbers are taken from your best weight/rep max from the previous cycle. You should not
enter new maxes in Cycle 2-5 tabs. (You will need to input your assistance initial weights lik
however)

NOTE: If you truly need to adjust something, adjust the "Training Max" since this is the num
for your warmups/work sets.

It's not about how you train, It's about WHY you train,
Travis
http://www.violentzen.com
1
Version 1.2 Updates:

Version 1.2 1. Select Kilos or Pounds from the dropdown


and watch the magic unfold as you are
whisked away into a world of metric or
readsheet (Original) imperial units. Weeeeee!!! Ability to select
ATE Video << KG's or LB's now.
s Spreadsheet 2. Rebranding everything from DIY Strength
Read Them Training to Violent Zen™. (DIY will not go
away though)
!
3. Be sure to watch the Version 1.2 Update
Video. Link is to the left of this box.

m any other assistance work you'd 4. Removed the "Assistance Increase %"
"play days", GPP, conditioning, etc... because it didn't actually work, and is really
unnecessary. You should know if you can go
mple. You can do conditioning or up a bit and just do it.
ur "off" day, just don't overdo it! (Do
5. Added "Assistance Work" Tab.
Whatever's in the yellow cells, will be
parate page. I like to print double available via a dropdown list for 'assistance'
ed to reference your max in the OR you can enter your own.
t.
This is NOT a comprehensive list, and I'm
also NOT saying these are the 'best'
assistance exercises. (Some of them like leg
ncreasing the weight between extensions and leg curls, I never do unless
cise for each wkout. I'm rehabbing an injury).
e from 3-5 sets x 10 reps to 20 reps. I just wanted to include a decent list to give
mething like lunges (total 5 x 12 reps, you ideas for the workout. You can enter in
mally do 5x13 unless I'm doing a your own still if you want (in the yellow
ises. cells).
(in light yellow boxes) and the % 6. Minor formatting changes
o it manually.
7. Updated links
e 1st week (3x5 work sets) was a
are 40%, 47%, 55% of your 90% max.
p.)
cells).
(in light yellow boxes) and the % 6. Minor formatting changes
o it manually.
7. Updated links
e 1st week (3x5 work sets) was a
are 40%, 47%, 55% of your 90% max.
p.)
Version 1.2 Updates:

1. Select Kilos or Pounds from the dropdown


Weight used". This is used to and watch the magic unfold as you are
whisked away into a world of metric or
imperial units. Weeeeee!!! Ability to select
ea. BECAUSE, if your true 1RM is KG's or LB's now.
ea, it will calculate it incorrectly.
2. Rebranding everything from DIY Strength
mups". The last set rep number is Training to Violent Zen™. (DIY will not go
e greyed number is minimum you away though)

3. Be sure to watch the Version 1.2 Update


Video. Link is to the left of this box.
d 10lbs for lower. These are the
4. Removed the "Assistance Increase %"
because it didn't actually work, and is really
need to reset the program. These unnecessary. You should know if you can go
vious cycle. You should not need to up a bit and just do it.
assistance initial weights like tab 1
5. Added "Assistance Work" Tab.
Whatever's in the yellow cells, will be
g Max" since this is the number used available via a dropdown list for 'assistance'
OR you can enter your own.

This is NOT a comprehensive list, and I'm


also NOT saying these are the 'best'
assistance exercises. (Some of them like leg
extensions and leg curls, I never do unless
I'm rehabbing an injury).

I just wanted to include a decent list to give


you ideas for the workout. You can enter in
your own still if you want (in the yellow
cells).

6. Minor formatting changes

7. Updated links
6. Minor formatting changes

7. Updated links
dropdown
are
c or
to select

Strength
not go

Update
.

se %"
d is really
ou can go

be
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enter in
llow
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Strength
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.

se %"
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llow
Squat Bench Deadlif OH Press
Front Squat Incline Bench Romanian Deads Wide Upright Row
GM (Standing) Dbell Inc Bench Stiff Leg Deads Face Pulls
GM (Dead) Cable Flyes Glute Ham Raise Shrugs
GM (Seated) Dbell Flyes Reverse Hyper Overhand BB Curl
Dbell Lunges Wide Dips Hip Thrusts Hammer Curl
Barbell Lunges Close Grip Bench Farmer Walk EZ Bar Curl
Leg Curl Back Extension JM Press
Leg Ext French Press
Hip Thrusts Skull Crushers
Farmer Walk Close Grip Dips
Back Extension
Only add assistance exercises
in the Yellow cells.

Anything within the Yellow


cells will be available via a
dropdown in the assistance
rows in each cycle.

Feel free to add your own assistance


exercises in the yellow cells to the left.
5/3/1 Method Calculator - NO ROUNDING Cycle Start Date:
www.ViolentZen.com Select LB's or KG's >>> <<<
1 Rep Max (90%) Estimated 1RM Weight Used Reps Achieved
Squat: 0 Squat: 0
Bench: 0 Bench: 0
Deadlift: 0 Deadlift: 0
OH Press: 0 OH Press: 0
Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
0 5 0 5 0 5
0 5 0 5 0 5
0 3 0 3 0 3
Squat
0 5 0 3 0 5
Monday 0 5 0 3 0 3
0 5 0 3 0 1
Assistance 1 5x10 0 5x10 0 5x10
Assistance 2 5x10 0 5x10 0 5x10
Core Exercise 5x13 0 5x13 0 5x13
0 5 0 5 0 5
0 5 0 5 0 5
0 3 0 3 0 3
Bench
0 5 0 3 0 5
Tuesday 0 5 0 3 0 3
0 5 0 3 0 1
Assistance 1 5x10 0 5x10 0 5x10
Assistance 2 5x10 0 5x10 0 5x10
Core Exercise 5x13 0 5x13 0 5x13
0 5 0 5 0 5
0 5 0 5 0 5
0 3 0 3 0 3
Deadlif
0 5 0 3 0 5
Thursday 0 5 0 3 0 3
0 5 0 3 0 1
Assistance 1 5x10 0 5x10 0 5x10
Assistance 2 5x10 0 5x10 0 5x10
Core Exercise 5x13 0 5x13 0 5x13
0 5 0 5 0 5
0 5 0 5 0 5
0 3 0 3 0 3
OH Press
0 5 0 3 0 5
Friday 0 5 0 3 0 3
0 5 0 3 0 1
Assistance 1 5x10 0 5x10 0 5x10
Assistance 2 5x10 0 5x10 0 5x10
Core Exercise 5x13 0 5x13 0 5x13

Week 1 Week 2 Week 3


Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
Wed - ("Off")

Sat or Sun ("Off")


Week 3 Week 4 - DELOAD
Notes Weight Reps Notes
- -
- -
- -
0 5
0 5
0 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
0 5
0 5
0 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
0 5
0 5
0 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
0 5
0 5
0 5
0 5x10
0 5x10
0 5x13

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
5/3/1 Method Calculator - NO ROUNDING Cycle Start Date:
www.ViolentZen.com ote: Weight is in POUNDS
Training Max 90% 1RM Estimated 1RM Weight Used Reps Achieved
Squat: 10.0 0 Squat: 0 0 1
Bench: 5.0 0 Bench: 0 0 1
Deadlift: 10.0 0 Deadlift: 0 0 1
OH Press: 5.0 0 OH Press: 0 0 1
Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
4 5 4 5 4 5
5 5 5 5 5 5
6 3 6 3 6 3
Squat
7 5 7 3 8 5
Monday 8 5 8 3 9 3
9 5 9 3 10 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
2 5 2 5 2 5
2 5 3 5 3 5
3 3 3 3 3 3
Bench
3 5 4 3 4 5
Tuesday 4 5 4 3 4 3
4 5 5 3 5 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
4 5 4 5 4 5
5 5 5 5 5 5
6 3 6 3 6 3
Deadlif
7 5 7 3 8 5
Thursday 8 5 8 3 9 3
9 5 9 3 10 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
2 5 2 5 2 5
2 5 3 5 3 5
3 3 3 3 3 3
OH Press
3 5 4 3 4 5
Friday 4 5 4 3 4 3
4 5 5 3 5 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3


Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
Wed - ("Off")

Sat or Sun ("Off")

MAXES from Cycle 1


Weeks 1 2 3 Best
Squat 0 0 0 0
Bench 0 0 0 0
Deadlift 0 0 0 0
OH Press 0 0 0 0
Training Max usually should only increase 5lbs
(2.2679618 kg) for upper and 10lbs (4.5359237 kg) for
lower. You do NOT need to enter any numbers here
unless you really want to manually adjust something. You
will need to enter numbers below in the yellow areas and
possibly other areas if you want.

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
- -
- -
- -
4 5
5 5
6 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
2 5
3 5
3 5
0 5x10
0 5x10
0
- -
- -
- -
4 5
5 5
6 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
2 5
3 5
3 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
5/3/1 Method Calculator - NO ROUNDING Cycle Start Date:
www.ViolentZen.com ote: Weight is in POUNDS
Training Max 90% 1RM Estimated 1RM Weight Used Reps Achieved
Squat: 20.0 9 Squat: 10 9 5
Bench: 10.0 4 Bench: 5 4 5
Deadlift: 20.0 9 Deadlift: 10 9 5
OH Press: 10.0 4 OH Press: 5 4 5
Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
8 5 8 5 8 5
9 5 10 5 10 5
11 3 12 3 12 3
Squat
13 5 14 3 15 5
Monday 15 5 16 3 17 3
17 5 18 3 19 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
4 5 4 5 4 5
5 5 5 5 5 5
6 3 6 3 6 3
Bench
7 5 7 3 8 5
Tuesday 8 5 8 3 9 3
9 5 9 3 10 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
8 5 8 5 8 5
9 5 10 5 10 5
11 3 12 3 12 3
Deadlif
13 5 14 3 15 5
Thursday 15 5 16 3 17 3
17 5 18 3 19 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
4 5 4 5 4 5
5 5 5 5 5 5
6 3 6 3 6 3
OH Press
7 5 7 3 8 5
Friday 8 5 8 3 9 3
9 5 9 3 10 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3


Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
Wed - ("Off")

Sat or Sun ("Off")

MAXES from Cycle 2


Weeks 1 2 3 Best
Squat 10 10 10 10
Bench 5 5 5 5
Deadlift 10 10 10 10
OH Press 5 5 5 5
Training Max usually should only increase 5lbs
(2.2679618 kg) for upper and 10lbs (4.5359237 kg) for
lower. You do NOT need to enter any numbers here
unless you really want to manually adjust something. You
will need to enter numbers below in the yellow areas and
possibly other areas if you want.

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
- -
- -
- -
8 5
10 5
12 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
4 5
5 5
6 5
0 5x10
0 5x10
0
- -
- -
- -
8 5
10 5
12 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
4 5
5 5
6 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
5/3/1 Method Calculator - NO ROUNDING Cycle Start Date:
www.ViolentZen.com ote: Weight is in POUNDS
Training Max 90% 1RM Estimated 1RM Weight Used Reps Achieved
Squat: 30.0 18 Squat: 20 17 5
Bench: 15.0 9 Bench: 10 9 5
Deadlift: 30.0 18 Deadlift: 20 17 5
OH Press: 15.0 9 OH Press: 10 9 5
Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
12 5 12 5 12 5
14 5 15 5 15 5
17 3 18 3 18 3
Squat
20 5 21 3 23 5
Monday 23 5 24 3 26 3
26 5 27 3 29 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
6 5 6 5 6 5
7 5 8 5 8 5
8 3 9 3 9 3
Bench
10 5 11 3 11 5
Tuesday 11 5 12 3 13 3
13 5 14 3 14 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
12 5 12 5 12 5
14 5 15 5 15 5
17 3 18 3 18 3
Deadlif
20 5 21 3 23 5
Thursday 23 5 24 3 26 3
26 5 27 3 29 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
6 5 6 5 6 5
7 5 8 5 8 5
8 3 9 3 9 3
OH Press
10 5 11 3 11 5
Friday 11 5 12 3 13 3
13 5 14 3 14 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3


Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
Wed - ("Off")

Sat or Sun ("Off")

MAXES from Cycle 3


Weeks 1 2 3 Best
Squat 20 20 20 20
Bench 10 10 10 10
Deadlift 20 20 20 20
OH Press 10 10 10 10
Training Max usually should only increase 5lbs
(2.2679618 kg) for upper and 10lbs (4.5359237 kg) for
lower. You do NOT need to enter any numbers here
unless you really want to manually adjust something. You
will need to enter numbers below in the yellow areas and
possibly other areas if you want.

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
- -
- -
- -
12 5
15 5
18 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
6 5
8 5
9 5
0 5x10
0 5x10
0
- -
- -
- -
12 5
15 5
18 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
6 5
8 5
9 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
5/3/1 Method Calculator - NO ROUNDING Cycle Start Date:
www.ViolentZen.com ote: Weight is in POUNDS
Training Max 90% 1RM Estimated 1RM Weight Used Reps Achieved
Squat: 40.0 27 Squat: 30 26 5
Bench: 20.0 13 Bench: 15 13 5
Deadlift: 40.0 27 Deadlift: 30 26 5
OH Press: 20.0 13 OH Press: 15 13 5
Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
16 5 16 5 16 5
19 5 20 5 20 5
22 3 24 3 24 3
Squat
26 5 28 3 30 5
Monday 30 5 32 3 34 3
34 5 36 3 38 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
8 5 8 5 8 5
9 5 10 5 10 5
11 3 12 3 12 3
Bench
13 5 14 3 15 5
Tuesday 15 5 16 3 17 3
17 5 18 3 19 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
16 5 16 5 16 5
19 5 20 5 20 5
22 3 24 3 24 3
Deadlif
26 5 28 3 30 5
Thursday 30 5 32 3 34 3
34 5 36 3 38 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
8 5 8 5 8 5
9 5 10 5 10 5
11 3 12 3 12 3
OH Press
13 5 14 3 15 5
Friday 15 5 16 3 17 3
17 5 18 3 19 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3


Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
Wed - ("Off")

Sat or Sun ("Off")

MAXES from Cycle 4


Weeks 1 2 3 Best
Squat 30 30 29 30
Bench 15 15 15 15
Deadlift 30 30 29 30
OH Press 15 15 15 15
Training Max usually should only increase 5lbs
(2.2679618 kg) for upper and 10lbs (4.5359237 kg) for
lower. You do NOT need to enter any numbers here
unless you really want to manually adjust something. You
will need to enter numbers below in the yellow areas and
possibly other areas if you want.

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
- -
- -
- -
16 5
20 5
24 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
8 5
10 5
12 5
0 5x10
0 5x10
0
- -
- -
- -
16 5
20 5
24 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
8 5
10 5
12 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
5/3/1 Method Calculator - NO ROUNDING Cycle Start Date:
www.ViolentZen.com ote: Weight is in POUNDS
Training Max 90% 1RM Estimated 1RM Weight Used Reps Achieved
Squat: 50.0 36 Squat: 40 34 5
Bench: 25.0 18 Bench: 20 17 5
Deadlift: 50.0 36 Deadlift: 40 34 5
OH Press: 25.0 18 OH Press: 20 17 5
Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
20 5 20 5 20 5
24 5 25 5 25 5
28 3 30 3 30 3
Squat
33 5 35 3 38 5
Monday 38 5 40 3 43 3
43 5 45 3 48 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
10 5 10 5 10 5
12 5 13 5 13 5
14 3 15 3 15 3
Bench
16 5 18 3 19 5
Tuesday 19 5 20 3 21 3
21 5 23 3 24 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
20 5 20 5 20 5
24 5 25 5 25 5
28 3 30 3 30 3
Deadlif
33 5 35 3 38 5
Thursday 38 5 40 3 43 3
43 5 45 3 48 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
10 5 10 5 10 5
12 5 13 5 13 5
14 3 15 3 15 3
OH Press
16 5 18 3 19 5
Friday 19 5 20 3 21 3
21 5 23 3 24 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3


Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
Wed - ("Off")

Sat or Sun ("Off")

MAXES from Cycle 5


Weeks 1 2 3 Best
Squat 40 40 39 40
Bench 20 20 20 20
Deadlift 40 40 39 40
OH Press 20 20 20 20
Training Max usually should only increase 5lbs
(2.2679618 kg) for upper and 10lbs (4.5359237 kg) for
lower. You do NOT need to enter any numbers here
unless you really want to manually adjust something. You
will need to enter numbers below in the yellow areas and
possibly other areas if you want.

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
- -
- -
- -
20 5
25 5
30 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
10 5
13 5
15 5
0 5x10
0 5x10
0
- -
- -
- -
20 5
25 5
30 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
10 5
13 5
15 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
5/3/1 Method Calculator - NO ROUNDING Cycle Start Date:
www.ViolentZen.com ote: Weight is in POUNDS
Training Max 90% 1RM Estimated 1RM Weight Used Reps Achieved
Squat: 60.0 45 Squat: 50 43 5
Bench: 30.0 22 Bench: 25 21 5
Deadlift: 60.0 45 Deadlift: 50 43 5
OH Press: 30.0 22 OH Press: 25 21 5
Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
24 5 24 5 24 5
28 5 30 5 30 5
33 3 36 3 36 3
Squat
39 5 42 3 45 5
Monday 45 5 48 3 51 3
51 5 54 3 57 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
12 5 12 5 12 5
14 5 15 5 15 5
17 3 18 3 18 3
Bench
20 5 21 3 23 5
Tuesday 23 5 24 3 26 3
26 5 27 3 29 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
24 5 24 5 24 5
28 5 30 5 30 5
33 3 36 3 36 3
Deadlif
39 5 42 3 45 5
Thursday 45 5 48 3 51 3
51 5 54 3 57 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
12 5 12 5 12 5
14 5 15 5 15 5
17 3 18 3 18 3
OH Press
20 5 21 3 23 5
Friday 23 5 24 3 26 3
26 5 27 3 29 1
Assistance 1 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3


Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
Wed - ("Off")

Sat or Sun ("Off")

MAXES from Cycle 6


Weeks 1 2 3 Best
Squat 50 49 49 50
Bench 25 25 25 25
Deadlift 50 49 49 50
OH Press 25 25 25 25
Training Max usually should only increase 5lbs
(2.2679618 kg) for upper and 10lbs (4.5359237 kg) for
lower. You do NOT need to enter any numbers here
unless you really want to manually adjust something. You
will need to enter numbers below in the yellow areas and
possibly other areas if you want.

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes
- -
- -
- -
24 5
30 5
36 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
12 5
15 5
18 5
0 5x10
0 5x10
0
- -
- -
- -
24 5
30 5
36 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
12 5
15 5
18 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD


Notes Weight Reps Notes