Professional Documents
Culture Documents
This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affil
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wh
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Ma
many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weig
5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set o
possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides
Week 1
Squat Warmup
5x65
5x75
>5x85
Page 1
Wendler 5-3-1, 1 Day Per Week
ndler's 5/3/1
ase Program
ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
's request. If you want to know what the assistance exercises are, I suggest buying the
s where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however
ncrement,” field is the smallest weight increment that can be added to the barbell (usually
3 days per week. On the last set of each major lift you can attempt as many reps as
DudeAbides
Week 3 Week 5
Warmup Warmup
3x70 5x75
3x80 3x85
>3x90 >1x95
Warmup Warmup
3x55 5x55
3x60 3x65
>3x70 >1x75
Week 4 Week 6
Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85
Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85
Page 2
Wendler 5-3-1, 2 Days Per Week
This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not aff
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know w
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep M
many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest wei
5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set
possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides
Option One
Option Two
Page 3
Wendler 5-3-1, 2 Days Per Week
Day One Week 1 Week 2 Week 3
Squat Warmup Warmup
5x60 3x65
5x70 3x70
>5x75 >3x80
Bench Press
Deadlift Warmup
5x60
5x70
>5x75
Mil. Press
Day Two
Squat
Deadlift
Page 4
Wendler 5-3-1, 2 Days Per Week
dler's 5/3/1
se Program
d as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
request. If you want to know what the assistance exercises are, I suggest buying the
where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however
crement,” field is the smallest weight increment that can be added to the barbell (usually
days per week. On the last set of each major lift you can attempt as many reps as
udeAbides
Week 3 Week 4
Warmup Warmup
5x70 5x35
3x75 5x45
>1x85 5x55
Warmup Warmup
5x70 5x35
3x75 5x45
>1x85 5x55
Warmup Warmup
5x70 5x35
3x75 5x45
>1x85 5x55
Warmup Warmup
5x70 5x35
3x75 5x45
>1x85 5x55
Page 5
Wendler 5-3-1, 2 Days Per Week
Week 4 Week 5 Week 6
Warmup
5x70
3x75
>1x85
Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85
Warmup
5x70
3x75
>1x85
Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85
Page 6
Wendler 5-3-1, 3 Days Per Week
This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affiliate
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wh
the book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep
however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the sm
barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per wee
attempt as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAb
Deadlift Warmup
5x70
3x75
>1x85
Squat Warmup
5x60
5x70
>5x75
Day Two
Mil. Press Warmup
3x65
3x70
Page 7
Wendler 5-3-1, 3 Days Per Week
>3x80
Deadlift Warmup
5x60
5x70
>5x75
Squat Warmup
3x65
3x70
>3x80
Day Three
Mil. Press Warmup
5x70
3x75
>1x85
Deadlift Warmup
3x65
3x70
>3x80
Squat Warmup
5x70
3x75
>1x85
Page 8
Wendler 5-3-1, 3 Days Per Week
ndler's 5/3/1
ase Program
ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
er's request. If you want to know what the assistance exercises are, I suggest buying
Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to
llest Weight Increment,” field is the smallest weight increment that can be added to the
olumn and there are 3 days per week. On the last set of each major lift you can
DAMMIT! ~Bango/Jgood/TheDudeAbides
Week 5 Week 6
Warmup
5x35
5x45
5x55
Warmup
5x35
5x45
5x55
New Cycle
New Cycle
New Cycle
Page 9
Wendler 5-3-1, 3 Days Per Week
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
New Cycle
Page 10
Wendler 5-3-1, 4 Days Per Week
This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affilia
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wha
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Re
however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the s
barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per week. O
as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides
Page 11
Wendler 5-3-1, 4 Days Per Week
dler's 5/3/1
ase Program
d as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
s request. If you want to know what the assistance exercises are, I suggest buying the
x,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to
est Weight Increment,” field is the smallest weight increment that can be added to the
n and there are 3 days per week. On the last set of each major lift you can attempt
~Bango/Jgood/TheDudeAbides
Page 12