\\\\= Week 1: 3x5+ Week 2: 3x3+

CYCLE 1 02 Aug to 22
Core Lift 1RM 90%
Squat 90.0 81.0
Bench Press 90.0 81.0
dorsaux 60.0 54.0
Shoulder Press 50.0 45.0
Core Lift
Shoulder Press Mon, 01 Aug Mon, 08 Aug
Set 1 30.0 30.0
Set 2 35.0 35.0
Set 3 40.0 40.0
DB Military Press – 4 x12 15.0
Side Laterals – 4 x12 36
Barbell Curls – 4 x12 25.0
Preacher Curls – 4 x10 10
Squat Tue, 02 Aug Tue, 09 Aug
Set 1 55.0 55.0
Set 2 60.0 65.0
Set 3 70.0 75.0
Leg Press – 5 x 15 90.0
Leg Curls – 5 x 15 62.0
Leg Extensions – 4 x12 53.0
Ab Wheel – 4 x12
Bench Press Thu, 04 Aug Thu, 11 Aug
Set 1 55.0 55.0
Set 2 60.0 65.0
Set 3 70.0 75.0
Weighted Dips – 4 x10 4.0
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure
dorsaux Fri, 05 Aug Fri, 12 Aug
Set 1 35.0 40.0
Set 2 40.0 45.0
Set 3 45.0 50.0
Bent Over Rows – 4 x12 20.0
Lat Pulldowns 4 x10
Hack Squat – 4 x10 20.0
Hanging Leg Raises – 4 x12
CYCLE 2 30 Aug to 19
Core Lift 1RM 90%
Squat 101.1 90.0
Bench Press 95.6 85.0
Deadlift 71.1 62.5
Shoulder Press 52.8 47.5
Core Lift
Squat Tue, 30 Aug Tue, 06 Sep
Set 1 60.00 65.00
Set 2 70.00 70.00
Set 3 75.00 80.00
PR: Set 3
Bench Press Thu, 01 Sep Thu, 08 Sep
Set 1 55.00 60.00
Set 2 65.00 70.00
Set 3 70.00 75.00
PR: Set 3
Deadlift Fri, 02 Sep Fri, 09 Sep
Set 1 40.00 45.00
Set 2 45.00 50.00
Set 3 55.00 55.00
PR: Set 3
Shoulder Press Mon, 29 Aug Mon, 05 Sep
Set 1 30.00 35.00
Set 2 35.00 40.00
Set 3 40.00 45.00
PR: Set 3
CYCLE 3 27 Sep to 17
Core Lift 1RM 90%
Squat 112 101
Bench Press 101 91
Deadlift 82 74
Shoulder Press 56 50
Core Lift
Squat Tue, 27 Sep Tue, 04 Oct
Set 1 65.00 70.00
Set 2 75.00 80.00
Set 3 85.00 90.00
PR: Set 3
Bench Press Thu, 29 Sep Thu, 06 Oct
Set 1 60.00 65.00
Set 2 70.00 75.00
Set 3 75.00 80.00
PR: Set 3
Deadlift Fri, 30 Sep Fri, 07 Oct
Set 1 50.00 50.00
Set 2 55.00 60.00
Set 3 65.00 65.00
PR: Set 3
Shoulder Press Mon, 26 Sep Mon, 03 Oct
Set 1 35.00 35.00
Set 2 40.00 40.00
Set 3 45.00 45.00
PR: Set 3
CYCLE 4 25 Oct to 14
Core Lift 1RM 90%
Squat 123 111
Bench Press 107 96
Deadlift 93 84
Shoulder Press 58 52
Core Lift
Squat Tue, 25 Oct Tue, 01 Nov
Set 1 70.00 80.00
Set 2 85.00 90.00
Set 3 95.00 100.00
PR: Set 3
Bench Press Thu, 27 Oct Thu, 03 Nov
Set 1 60.00 65.00
Set 2 70.00 75.00
Set 3 80.00 85.00
PR: Set 3
Deadlift Fri, 28 Oct Fri, 04 Nov
Set 1 55.00 60.00
Set 2 65.00 65.00
Set 3 70.00 75.00
PR: Set 3
Shoulder Press Mon, 24 Oct Mon, 31 Oct
Set 1 35.00 35.00
Set 2 40.00 40.00
Set 3 45.00 45.00
PR: Set 3
CYCLE 5 22 Nov to 12
Core Lift 1RM 90%
Squat 134 121
Bench Press 112 101
Deadlift 104 94
Shoulder Press 61 55
Core Lift
Squat Tue, 22 Nov Tue, 29 Nov
Set 1 80.00 85.00
Set 2 90.00 95.00
Set 3 105.00 110.00
PR: Set 3
Bench Press Thu, 24 Nov Thu, 01 Dec
Set 1 65.00 70.00
Set 2 75.00 80.00
Set 3 85.00 90.00
PR: Set 3
Deadlift Fri, 25 Nov Fri, 02 Dec
Set 1 60.00 65.00
Set 2 70.00 75.00
Set 3 80.00 85.00
PR: Set 3
Shoulder Press Mon, 21 Nov Mon, 28 Nov
Set 1 35.00 40.00
Set 2 40.00 45.00
Set 3 45.00 50.00
PR: Set 3
CYCLE 6 20 Dec to 09
Core Lift 1RM 90%
Squat 146 131
Bench Press 118 106
Deadlift 116 104
Shoulder Press 64 58
Core Lift
Squat Tue, 20 Dec Tue, 27 Dec
Set 1 85.00 90.00
Set 2 100.00 105.00
Set 3 110.00 120.00
PR: Set 3
Bench Press Thu, 22 Dec Thu, 29 Dec
Set 1 70.00 75.00
Set 2 80.00 85.00
Set 3 90.00 95.00
PR: Set 3
Deadlift Fri, 23 Dec Fri, 30 Dec
Set 1 70.00 75.00
Set 2 80.00 85.00
Set 3 90.00 95.00
PR: Set 3
Shoulder Press Mon, 19 Dec Mon, 26 Dec
Set 1 35.00 40.00
Set 2 45.00 45.00
Set 3 50.00 50.00
PR: Set 3
CYCLE 7 17 Jan to 06
Core Lift 1RM 90%
Squat 157 141
Bench Press 123 111
Deadlift 127 114
Shoulder Press 67 60
Core Lift
Squat Tue, 17 Jan Tue, 24 Jan
Set 1 90.00 100.00
Set 2 105.00 115.00
Set 3 120.00 125.00
PR: Set 3
Bench Press Thu, 19 Jan Thu, 26 Jan
Set 1 70.00 80.00
Set 2 85.00 90.00
Set 3 95.00 100.00
PR: Set 3
Deadlift Fri, 20 Jan Fri, 27 Jan
Set 1 75.00 80.00
Set 2 85.00 90.00
Set 3 95.00 105.00
PR: Set 3
Shoulder Press Mon, 16 Jan Mon, 23 Jan
Set 1 40.00 40.00
Set 2 45.00 50.00
Set 3 50.00 55.00
PR: Set 3
CYCLE 8 14 Feb to 06
Core Lift 1RM 90%
Squat 168 151
Bench Press 129 116
Deadlift 138 124
Shoulder Press 69 62
Core Lift
Squat Tue, 14 Feb Tue, 21 Feb
Set 1 100.00 105.00
Set 2 115.00 120.00
Set 3 130.00 135.00
PR: Set 3
Bench Press Thu, 16 Feb Thu, 23 Feb
Set 1 75.00 80.00
Set 2 85.00 95.00
Set 3 100.00 105.00
PR: Set 3
Deadlift Fri, 17 Feb Fri, 24 Feb
Set 1 80.00 85.00
Set 2 95.00 100.00
Set 3 105.00 110.00
PR: Set 3
Shoulder Press Mon, 13 Feb Mon, 20 Feb
Set 1 40.00 45.00
Set 2 45.00 50.00
Set 3 55.00 55.00
PR: Set 3
CYCLE 9 14 Mar to 03
Core Lift 1RM 90%
Squat 179 161
Bench Press 134 121
Deadlift 149 134
Shoulder Press 72 65
Core Lift
Squat Tue, 14 Mar Tue, 21 Mar
Set 1 105.00 115.00
Set 2 120.00 130.00
Set 3 135.00 145.00
PR: Set 3
Bench Press Thu, 16 Mar Thu, 23 Mar
Set 1 80.00 85.00
Set 2 90.00 95.00
Set 3 105.00 110.00
PR: Set 3
Deadlift Fri, 17 Mar Fri, 24 Mar
Set 1 85.00 95.00
Set 2 100.00 105.00
Set 3 115.00 120.00
PR: Set 3
Shoulder Press Mon, 13 Mar Mon, 20 Mar
Set 1 40.00 45.00
Set 2 50.00 50.00
Set 3 55.00 60.00
PR: Set 3
CYCLE 10 11 Apr to 01
Core Lift 1RM 90%
Squat 190 171
Bench Press 140 126
Deadlift 160 144
Shoulder Press 75 68
Core Lift
Squat Tue, 11 Apr Tue, 18 Apr
Set 1 110.00 120.00
Set 2 130.00 135.00
Set 3 145.00 155.00
PR: Set 3
Bench Press Thu, 13 Apr Thu, 20 Apr
Set 1 80.00 90.00
Set 2 95.00 100.00
Set 3 105.00 115.00
PR: Set 3
Deadlift Fri, 14 Apr Fri, 21 Apr
Set 1 95.00 100.00
Set 2 110.00 115.00
Set 3 120.00 130.00
PR: Set 3
Shoulder Press Mon, 10 Apr Mon, 17 Apr
Set 1 45.00 45.00
Set 2 50.00 55.00
Set 3 55.00 60.00
PR: Set 3
CYCLE 11 09 May to 29
Core Lift 1RM 90%
Squat 201 181
Bench Press 146 131
Deadlift 171 154
Shoulder Press 78 70
Core Lift
Squat Tue, 09 May Tue, 16 May
Set 1 120.00 125.00
Set 2 135.00 145.00
Set 3 155.00 165.00
PR: Set 3
Bench Press Thu, 11 May Thu, 18 May
Set 1 85.00 90.00
Set 2 100.00 105.00
Set 3 110.00 120.00
PR: Set 3
Deadlift Fri, 12 May Fri, 19 May
Set 1 100.00 110.00
Set 2 115.00 125.00
Set 3 130.00 140.00
PR: Set 3
Shoulder Press Mon, 08 May Mon, 15 May
Set 1 45.00 50.00
Set 2 55.00 55.00
Set 3 60.00 65.00
PR: Set 3
CYCLE 12 06 Jun to 26
Core Lift 1RM 90%
Squat 212 191
Bench Press 151 136
Deadlift 182 164
Shoulder Press 81 73
Core Lift
Squat Tue, 06 Jun Tue, 13 Jun
Set 1 125.00 135.00
Set 2 145.00 155.00
Set 3 160.00 170.00
PR: Set 3
Bench Press Thu, 08 Jun Thu, 15 Jun
Set 1 90.00 95.00
Set 2 100.00 110.00
Set 3 115.00 120.00
PR: Set 3
Deadlift Fri, 09 Jun Fri, 16 Jun
Set 1 105.00 115.00
Set 2 125.00 130.00
Set 3 140.00 150.00
PR: Set 3
Shoulder Press Mon, 05 Jun Mon, 12 Jun
Set 1 45.00 50.00
Set 2 55.00 60.00
Set 3 60.00 65.00
PR: Set 3
CYCLE 13 04 Jul to 24
Core Lift 1RM 90%
Squat 223 201
Bench Press 157 141
Deadlift 193 174
Shoulder Press 83 75
Core Lift
Squat Tue, 04 Jul Tue, 11 Jul
Set 1 130.00 140.00
Set 2 150.00 160.00
Set 3 170.00 180.00
PR: Set 3
Bench Press Thu, 06 Jul Thu, 13 Jul
Set 1 90.00 100.00
Set 2 105.00 115.00
Set 3 120.00 125.00
PR: Set 3
Deadlift Fri, 07 Jul Fri, 14 Jul
Set 1 115.00 120.00
Set 2 130.00 140.00
Set 3 150.00 155.00
PR: Set 3
Shoulder Press Mon, 03 Jul Mon, 10 Jul
Set 1 50.00 55.00
Set 2 55.00 60.00
Set 3 65.00 70.00
PR: Set 3
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM
02 Aug to 22 Aug 2022
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Mon, 15 Aug Mon, 22 Aug

35.0 20.0
40.0 25.0
45.0 25.0 0.00% 0.00%

Tue, 16 Aug Tue, 23 Aug

60.0 30.0
70.0 40.0
75.0 50.0 0.00% 0.00%

Thu, 18 Aug Thu, 25 Aug

60.0 30.0
70.0 40.0
75.0 50.0 0.00% 0.00%

Fri, 19 Aug Fri, 26 Aug

40.0 20.0
45.0 25.0
50.0 30.0 0.00% 0.00%

30 Aug to 19 Sep 2022

 Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 13 Sep Tue, 20 Sep

70.00 35.00
75.00 45.00
85.00 55.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 15 Sep Thu, 22 Sep
65.00 35.00
70.00 45.00
80.00 50.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 16 Sep Fri, 23 Sep
45.00 25.00
55.00 30.00
60.00 40.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 12 Sep Mon, 19 Sep
35.00 20.00
40.00 25.00
45.00 30.00 0.00% 0.00%
NA #N/A #N/A #N/A
27 Sep to 17 Oct 2022
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 11 Oct Tue, 18 Oct

75.00 40.00
85.00 50.00
95.00 60.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 13 Oct Thu, 20 Oct
70.00 35.00
75.00 45.00
85.00 55.00 0.00% 0.00%
 NA #N/A #N/A #N/A
Fri, 14 Oct Fri, 21 Oct
55.00 30.00
65.00 35.00
70.00 45.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 10 Oct Mon, 17 Oct
40.00 20.00
45.00 25.00
50.00 30.00 0.00% 0.00%
NA #N/A #N/A #N/A
25 Oct to 14 Nov 2022
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 08 Nov Tue, 15 Nov

85.00 45.00
95.00 55.00
105.00 65.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 10 Nov Thu, 17 Nov
70.00 40.00
80.00 50.00
90.00 60.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 11 Nov Fri, 18 Nov
65.00 35.00
70.00 40.00
80.00 50.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 07 Nov Mon, 14 Nov
40.00 20.00
45.00 25.00
50.00 30.00 0.00% 0.00%
NA #N/A #N/A #N/A
22 Nov to 12 Dec 2022
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
 75% 80% 85%
85% 90% 95%

Tue, 06 Dec Tue, 13 Dec

90.00 50.00
105.00 60.00
115.00 75.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 08 Dec Thu, 15 Dec
75.00 40.00
85.00 50.00
95.00 60.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 09 Dec Fri, 16 Dec
70.00 40.00
80.00 45.00
90.00 55.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 05 Dec Mon, 12 Dec
40.00 20.00
45.00 30.00
50.00 35.00 0.00% 0.00%
NA #N/A #N/A #N/A
20 Dec to 09 Jan 2023
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 03 Jan Tue, 10 Jan

100.00 50.00
110.00 65.00
125.00 80.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 05 Jan Thu, 12 Jan
80.00 40.00
90.00 55.00
100.00 65.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 06 Jan Fri, 13 Jan
80.00 40.00
 90.00 50.00
100.00 60.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 02 Jan Mon, 09 Jan
45.00 25.00
50.00 30.00
55.00 35.00 0.00% 0.00%
NA #N/A #N/A #N/A
17 Jan to 06 Feb 2023
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 31 Jan Tue, 07 Feb

105.00 55.00
120.00 70.00
135.00 85.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 02 Feb Thu, 09 Feb
85.00 45.00
95.00 55.00
105.00 65.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 03 Feb Fri, 10 Feb
85.00 45.00
95.00 55.00
110.00 70.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 30 Jan Mon, 06 Feb
45.00 25.00
50.00 30.00
55.00 35.00 0.00% 0.00%
NA #N/A #N/A #N/A
14 Feb to 06 Mar 2023
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%
Tue, 28 Feb Tue, 07 Mar
115.00 60.00
130.00 75.00
145.00 90.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 02 Mar Thu, 09 Mar
85.00 45.00
100.00 60.00
110.00 70.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 03 Mar Fri, 10 Mar
95.00 50.00
105.00 60.00
120.00 75.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 27 Feb Mon, 06 Mar
45.00 25.00
55.00 30.00
60.00 40.00 0.00% 0.00%
NA #N/A #N/A #N/A
14 Mar to 03 Apr 2023
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 28 Mar Tue, 04 Apr

120.00 65.00
135.00 80.00
155.00 95.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 30 Mar Thu, 06 Apr
90.00 50.00
105.00 60.00
115.00 75.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 31 Mar Fri, 07 Apr
100.00 55.00
115.00 65.00
125.00 80.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 27 Mar Mon, 03 Apr
50.00 25.00
55.00 35.00
60.00 40.00 0.00% 0.00%
NA #N/A #N/A #N/A
11 Apr to 01 May 2023
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 25 Apr Tue, 02 May

130.00 70.00
145.00 85.00
160.00 105.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 27 Apr Thu, 04 May
95.00 50.00
105.00 65.00
120.00 75.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 28 Apr Fri, 05 May
110.00 60.00
120.00 70.00
135.00 85.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 24 Apr Mon, 01 May
50.00 25.00
55.00 35.00
65.00 40.00 0.00% 0.00%
NA #N/A #N/A #N/A
09 May to 29 May 2023
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 23 May Tue, 30 May

135.00 70.00
155.00 90.00
 170.00 110.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 25 May Thu, 01 Jun
100.00 50.00
110.00 65.00
125.00 80.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 26 May Fri, 02 Jun
115.00 60.00
130.00 75.00
145.00 90.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 22 May Mon, 29 May
55.00 30.00
60.00 35.00
65.00 40.00 0.00% 0.00%
NA #N/A #N/A #N/A
06 Jun to 26 Jun 2023
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 20 Jun Tue, 27 Jun

145.00 75.00
160.00 95.00
180.00 115.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 22 Jun Thu, 29 Jun
100.00 55.00
115.00 70.00
130.00 80.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 23 Jun Fri, 30 Jun
125.00 65.00
140.00 80.00
155.00 100.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 19 Jun Mon, 26 Jun
55.00 30.00
60.00 35.00
 70.00 45.00 0.00% 0.00%
NA #N/A #N/A #N/A
04 Jul to 24 Jul 2023
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 18 Jul Tue, 25 Jul

150.00 80.00
170.00 100.00
190.00 120.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 20 Jul Thu, 27 Jul
105.00 55.00
120.00 70.00
135.00 85.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 21 Jul Fri, 28 Jul
130.00 70.00
150.00 85.00
165.00 105.00 0.00% 0.00%
NA #N/A #N/A #N/A
Mon, 17 Jul Mon, 24 Jul
55.00 30.00
65.00 40.00
70.00 45.00 0.00% 0.00%
NA #N/A #N/A #N/A
 Boring But Big: 55.00%

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To Save: File --> Make a Copy | Thanks, FitFrek.com

Wendler's 5/3/1 Spreadsheet v1.3 Instructions

By Jon K / Poteto
Latest Version: http://www.strongjournal.com/
Suggestions: jon@strongjournal.com

Notice:
This spreadsheet will no longer be maintained, but will remain free forever. For a superior online version, please check o
http://www.strongjournal.com

Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on the ey

Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn m
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreadshee
Buy Jim Wendler's 5/3/1 e-Book here

Frequently Asked Questions:

1. Can I change the spreadsheet to a 3 / 2 / 1 / etc day template?
The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identical day
perform more than one lift per day on the "Days worked out" table (Inputs page).
2. I want to customize the spreadsheet to do something
Go to Strongjournal instead.

What's New in 1.3:

1. Refactored (simplified) formulas
2. Save your logs for easy uploading to StrongJournal

What's New in 1.28:

1. Fixed up stats page to accurately show your top work set 1RM projection (based on Week 3 last set)
2. Formatting adjustments and simpler inputs/questions page

What's New in 1.27:

1. Weekly 1RM calculated on your top workset
2. Boring but Big assistance schedule (you can select the % on the Inputs page) or delete the columns if you're not using th
 CLICK TO GO

Questions 5/3/1 Schedule Statistics Savelog

r online version, please check out StrongJournal.com

www.strongjournal.com

stomizable AND easy on the eyes.

Please buy his e-Book to learn more about 5/3/1.

want to) from this spreadsheet or from your purchase of the e-Book from this link.

ay. You can select identical days if you

v1.30

v1.28

v1.27

e columns if you're not using them

 Instructions:
1. Because the schedule has already been formatted, printing is a
breeze. Each cycle appears on its own page so you can bring
printouts to the gym and leave your notebook at home. Simply hit
Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit
OK to print.

2. The statistics page tracks your performance on the top workset (1+)
of the third week of each cycle. However this is only useful if you
consistently update the repetitions performed on the "PR: Set 3"
rows in the 5/3/1 schedule. The strength/weight ratio statistic also
requires your bodyweight to be entered at the beginning of every
cycle (on the statistics page in blue). The graphs provide an easy
visual way to monitor your increases in strength as you progress
through 5/3/1.

3. Please feel free to modify the spreadsheet to your requirements.

However, please note that I may not be able to offer you any
support if your modification breaks the spreadsheet.

Saving your logfile for uploading to StrongJournal:

1. Click on the worksheet below titled "Save Log"

2. Click on "Save as" WHILE YOU ARE LOOKING AT THE SAVE LOG
WORKSHEET and save the worksheet as logfile.csv
3. Click on "Yes" for both prompts

4. Go to http://www.strongjournal.com, sign in and click "Import logfile" in your user settings page.
Edit the cells in blue ONLY
General:
I measure weights using:
I currently weigh:

I use Olympic bars weighing:

I'd prefer seeing:
I'd like to round to the nearest:

I'd like my Boring But Big to be at:

5/3/1 plan:
I intend to do the following lifts beginning:
Day 1:
Day 2:
Day 3:
Day 4:

My current lifts:
Squat:
Bench Press:
Deadlift:
Shoulder Press:

5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Squat:
Bench Press:
Deadlift:
 Shoulder Press:

All done, take me to m

 kg
75 kg

20 kg
Full weight + bar Yes
5 kg

0.55 of my projected 1RM (optional)

1-Aug-22
Shoulder Press on Mon
Squat on Tue
Bench Press on Thu
Deadlift on Fri

130 kg for: 4 reps (1RM: 141.83

100 kg for: 4 reps (1RM: 109.1
175 kg for: 1 reps (1RM: 175
50 kg for: 4 reps (1RM: 54.55

10 kg
5 kg
10 kg
 2.5 kg

, take me to my schedule
 Do not modify
COL LOOKUP
Days worked out: Mon 2
Tue
Thu
Fri

Day Matrix Mon

Mon 0
Tue 1
Wed 2
Thu 3
Fri 4
Sat 5
Sun 6
kg) 0
kg)
kg)
kg)
LOOK UP VALUE DATE
0 Mon
1 Tue
3 Thu
4 Fri

Tue Wed Thu Fri Sat Sun

6 5 4 3 2 1
0 6 5 4 3 2
1 0 6 5 4 3
2 1 0 6 5 4
3 2 1 0 6 5
4 3 2 1 0 6
5 4 3 2 1 0
 CYCLE: 1 2 3 4 5
02 Aug 2022 30 Aug 2022 27 Sep 2022 25 Oct 2022 22 Nov 2022
Weight 75.00 300.00
Average Weight
1RM Projection (Top Workset)
Squat Err:504 Err:504 Err:504 Err:504 Err:504
Bench Press Err:504 Err:504 Err:504 Err:504 Err:504
dorsaux Err:504 Err:504 Err:504 Err:504 Err:504
Shoulder Press Err:504 Err:504 Err:504 Err:504 Err:504
Strength/Weight Ratio
Squat Ratio - - - - -
Bench Press Ratio - - - - -
dorsaux Ratio - - - - -
Shoulder Press Ratio - - - - -
GRAPHS:
45200

45100

45000

44900

44800

44700

44600
1 2 3 4 5 6 7 8 9 10 11 12 13

45200

45100

45000

44900

44800

44700

44600
1 2 3 4 5 6 7 8 9 10 11 12 13
44800

44700

44600
1 2 3 4 5 6 7 8 9 10 11 12 13

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0

350

300

250

200

150

100

50

0
300

250

200

150

100

50

0
 6 7 8 9 10 11 12
20 Dec 2022 17 Jan 2023 14 Feb 2023 14 Mar 2023 11 Apr 2023 09 May 2023 06 Jun 2023

187.50

Err:504 Err:504 Err:504 Err:504 Err:504 Err:504 Err:504

Err:504 Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504 Err:504 Err:504 Err:504

- - - - - - -
- - - - - - -
- - - - - - -
- - - - - - -

45200

45100

45000

44900

44800

44700

44600
11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13

45200

45100

45000

44900

44800

44700

44600
11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13
 44800

44700

44600
11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
 13
04 Jul 2023

Err:504
Err:504
Err:504
Err:504

-
-
-
-
format kg
weight 75
olybar 20
barsplit Yes
rounding 5
bbb 0.55
startdate 1-Aug-22
ex_one Squat
ex_one_d Mon
ex_one_w 130
ex_one_r 4
ex_one_i 10
ex_two Bench Press
ex_two_d Tue
ex_two_w 100
ex_two_r 4
ex_two_i 5
ex_three Deadlift
ex_three_d Thu
ex_three_w 175
ex_three_r 1
ex_three_i 10
ex_four Shoulder Press
ex_four_d Fri
ex_four_w 50
ex_four_r 4
ex_four_i 2.5
ex_one_pr1-1 #REF!
ex_one_pr1-2 #REF!
ex_one_pr1-3 #REF!
ex_one_pr2-1 0
ex_one_pr2-2 0
ex_one_pr2-3 0
ex_one_pr3-1 0
ex_one_pr3-2 0
ex_one_pr3-3 0
ex_one_pr4-1 0
ex_one_pr4-2 0
ex_one_pr4-3 0
ex_one_pr5-1 0
ex_one_pr5-2 0
ex_one_pr5-3 0
ex_one_pr6-1 0
ex_one_pr6-2 0
ex_one_pr6-3 0
ex_one_pr7-1 0
ex_one_pr7-2 0
ex_one_pr7-3 0
ex_one_pr8-1 0
ex_one_pr8-2 0
ex_one_pr8-3 0
ex_one_pr9-1 0
ex_one_pr9-2 0
ex_one_pr9-3 0
ex_one_pr10-1 0
ex_one_pr10-2 0
ex_one_pr10-3 0
ex_one_pr11-1 0
ex_one_pr11-2 0
ex_one_pr11-3 0
ex_one_pr12-1 0
ex_one_pr12-2 0
ex_one_pr12-3 0
ex_one_pr13-1 0
ex_one_pr13-2 0
ex_one_pr13-3 0
ex_two_pr1-1 #REF!
ex_two_pr1-2 #REF!
ex_two_pr1-3 #REF!
ex_two_pr2-1 0
ex_two_pr2-2 0
ex_two_pr2-3 0
ex_two_pr3-1 0
ex_two_pr3-2 0
ex_two_pr3-3 0
ex_two_pr4-1 0
ex_two_pr4-2 0
ex_two_pr4-3 0
ex_two_pr5-1 0
ex_two_pr5-2 0
ex_two_pr5-3 0
ex_two_pr6-1 0
ex_two_pr6-2 0
ex_two_pr6-3 0
ex_two_pr7-1 0
ex_two_pr7-2 0
ex_two_pr7-3 0
ex_two_pr8-1 0
ex_two_pr8-2 0
ex_two_pr8-3 0
ex_two_pr9-1 0
ex_two_pr9-2 0
ex_two_pr9-3 0
ex_two_pr10-1 0
ex_two_pr10-2 0
ex_two_pr10-3 0
ex_two_pr11-1 0
ex_two_pr11-2 0
ex_two_pr11-3 0
ex_two_pr12-1 0
ex_two_pr12-2 0
ex_two_pr12-3 0
ex_two_pr13-1 0
ex_two_pr13-2 0
ex_two_pr13-3 0
ex_three_pr1-1 #REF!
ex_three_pr1-2 #REF!
ex_three_pr1-3 #REF!
ex_three_pr2-1 0
ex_three_pr2-2 0
ex_three_pr2-3 0
ex_three_pr3-1 0
ex_three_pr3-2 0
ex_three_pr3-3 0
ex_three_pr4-1 0
ex_three_pr4-2 0
ex_three_pr4-3 0
ex_three_pr5-1 0
ex_three_pr5-2 0
ex_three_pr5-3 0
ex_three_pr6-1 0
ex_three_pr6-2 0
ex_three_pr6-3 0
ex_three_pr7-1 0
ex_three_pr7-2 0
ex_three_pr7-3 0
ex_three_pr8-1 0
ex_three_pr8-2 0
ex_three_pr8-3 0
ex_three_pr9-1 0
ex_three_pr9-2 0
ex_three_pr9-3 0
ex_three_pr10-1 0
ex_three_pr10-2 0
ex_three_pr10-3 0
ex_three_pr11-1 0
ex_three_pr11-2 0
ex_three_pr11-3 0
ex_three_pr12-1 0
ex_three_pr12-2 0
ex_three_pr12-3 0
ex_three_pr13-1 0
ex_three_pr13-2 0
ex_three_pr13-3 0
ex_four_pr1-1 #REF!
ex_four_pr1-2 #REF!
ex_four_pr1-3 #REF!
ex_four_pr2-1 0
ex_four_pr2-2 0
ex_four_pr2-3 0
ex_four_pr3-1 0
ex_four_pr3-2 0
ex_four_pr3-3 0
ex_four_pr4-1 0
ex_four_pr4-2 0
ex_four_pr4-3 0
ex_four_pr5-1 0
ex_four_pr5-2 0
ex_four_pr5-3 0
ex_four_pr6-1 0
ex_four_pr6-2 0
ex_four_pr6-3 0
ex_four_pr7-1 0
ex_four_pr7-2 0
ex_four_pr7-3 0
ex_four_pr8-1 0
ex_four_pr8-2 0
ex_four_pr8-3 0
ex_four_pr9-1 0
ex_four_pr9-2 0
ex_four_pr9-3 0
ex_four_pr10-1 0
ex_four_pr10-2 0
ex_four_pr10-3 0
ex_four_pr11-1 0
ex_four_pr11-2 0
ex_four_pr11-3 0
ex_four_pr12-1 0
ex_four_pr12-2 0
ex_four_pr12-3 0
ex_four_pr13-1 0
ex_four_pr13-2 0
ex_four_pr13-3 0