5/3/1 Method Calculator - NO ROUNDING Cycle Start Date:

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1 Rep Max (90%) Estimated 1RM Weight Used Reps Achieved
Squat: 121 Squat: 134 130 1
Overhead Press 53 Overhead Press 59 57.5 1
Deadlift: 139 Deadlift: 155 150 1

Week 1 Week 2 Week 3 Week 4 - DELOAD

Exercise Weight Reps Notes Weight Reps Notes Weight Reps Notes Weight Reps Notes
Day 1 48 5 48 5 48 5 - -
57 5 60 5 60 5 - -
66 3 73 3 73 3 - -
79 5 85 3 91 5 48 5
91 5 97 3 103 3 60 5
Low Bar Squat 103 5 109 3 115 1 73 5

Leg Extensions 2 x 10
Leg Press 2 x 10
Leg Curls 2 x 10
Walking Lunges 2 x 10
Seated Calf Raises 3 x 10
Cable Crunch 3 x 10
Hanging Leg Raises 3 x 10

Day 2 21 5 21 5 21 5 - -
25 5 27 5 27 5 - -
29 3 32 3 32 3 - -
35 5 37 3 40 5 21 5
40 5 43 3 45 3 27 5
Overhead Press 45 5 48 3 51 1 32 5

DB Bench Press 2 x 10
Chest Dips 2 x 10
Cable Flyes 2 x 10
Strive Bench Press 2 x 10
Incline DB Press 2 x 10
Side Lateral Raise 2 x 10
Tricep Extensions 3 x 10
Cable Crunch 3 x 10
Hanging Leg Raises 3 x 10
Day 3 56 5 56 5 56 5 - -
66 5 70 5 70 5 - -
77 3 84 3 84 3 - -
91 5 98 3 105 5 56 5
105 5 112 3 119 3 70 5
Deadlift 119 5 126 3 133 1 84 5

Chin Ups 2 x 10
Seated Cable Row 2 x 10
Lat Pulldown 2 x 10
DB rows 2 x 10
Barbell Curls 4 x 10
DB Hip Thrust 2 x 10
Plate Crunch 3 x 20
Lying Leg Raise 3 x 15

1 Rep Max (90%) Estimated 1RM Weight Used Reps Achieved

Bench Press 79 Bench Press 88 85 1

Day 4 Leg Press 4 x 10

Leg Extensions 2 x 10
Romanian Deadlifts 2 x 10
Leg Curls 2 x 10
Walking Lunges 2 x 10
Seated Calf Raises 3 x 10
DB Glute Bridges 3 x 10
Cable Crunch 3 x 10
Hanging Leg Raises 3 x 10
Woodchopper 3 x 10

Day 5 32 5 32 5 32 5 - -
37 5 40 5 40 5 - -
43 3 47 3 47 3 - -
51 5 55 3 59 5 32 5
59 5 63 3 67 3 40 5
Bench Press 67 5 71 3 75 1 47 5

DB Overhead Press 2 x 10
Chest Dips 2 x 10
Incline Cable Flyes 2 x 10
 Strive Bench Press 2 x 10
Incline DB Press 2 x 10
Side Lateral Raise 2 x 10
Tricep Extensions 3 x 10
Cable Crunch 3 x 10
Hanging Leg Raises 3 x 10

Day 6 Barbell Rows 3 x 10

Chin Ups 2 x 10
Seated Cable Row 3 x 10
Lat Pulldown 3 x 10
DB rows 3 x 10
Barbell Curls 3 x 10
DB Hip Thrust 3 x 10
Concentration Curls 3 x 10
Plate Crunch 3 x 20
Lying Leg Raise 3 x 15