Wendler

5rds for time Date Score
3 power clean 60kg 7/3/2022 9:15

10 BW squats
30 DU's
5rds for time

9 Thruster 20kg 12:00
35 DU's
5rds for time

5 Burpee 8/3/2022 10:00
8 Hanging Knee Raise
10 Bench Press 35kg
6rds for time

8 hang power snatch 30kg 9/3/2022 11:10
30 DU's
15,12,9,6,3
DB Snatches 22.5 16/03/2022 9:30
Burpees
30,25,20,15,10,5 17/03/2022 13:58

KB Swings (USA) 24
5
Burpee Box Jump Over 24 inch
6rds for time 21/03/2022 11:27

6 Bench Press 50KG
8 Box Jump Over 24 inch
10 Sit Up
10 rds for distance 31/03/2022 3.5k

2 min run
1 min rest
8rds for time

8 bench press 45kg 1/4/2022 11:52
8 Hanging Knee Raise
E2MOM 22/07/22 12mins

Clean & Jerk 40kg
E2MOM 4/7/2022 10mins

10 DB Hang Power Clean 22.5 x 2
10 BW squats
Day 1 Day 2
Legs Push - Chest/Tri
Session 1 Push Jerk Push Jerk

Biceps Flat DB Bench
Session 2
Dumbbell Lunges 4 x 8 BB Bench Press 4 x 12
Romanian Deadlift 4 x 10 BB overhead Press 4 x 12
Bulgarian split squat 3 x 12 Incline Dumbbell Bench Press 4 x 15
Superset: Arnold Press 4 x 15
Banded Hamstring Curl to failure DB Flyes 3 x 20
Banded Leg Extension to failure Lateral Raise 3 x 20
Dbl Arm Band Pushdown 3 x 30
Metcon Moves Metcon Moves

Box jumps Box jumps
Deadlifts Deadlifts
Dbl Unders Dbl Unders
Burpees Burpees
Run Run
Thrusters Thrusters
DB Push Press
Day 3 Day 4
Pull - Back/Bi Legs
Push Jerk Push Jerk

Biceps Flat Db Bench
Band Assisted Pull Ups 5 x 6/7 Dumbbell Lunges 4 x 8

DB Row 4 x 12 Back Squat 4 x 10
V Bar Pulldown 4 x 15 Bulgarian Split Squat 3 x 12
Reverse GRip BB Row 4 x 15 Superset:
Straight Arm Pulldown 3 x 22 Banded Hamstring Curl 3 x 20
Seated Cable Row 3 x 22 Banded Leg Extension 3 x 20
Hammer Curl 4 x 10/12

DB Curl 4 x 10/12 Superset
Metcon Moves
Pull ups
Day 3 pull
Session 1
Strength Snatch
10 - 15 minute metcon
10rds (5rds)
3 strict pull ups
3 hr push ups
3 c& j 60kg
Pull up 5 x 2/3
DB Row 4 x 8
Reverse Grip BB Row 4 x 10
Ring Row 4 x10
banded pull up 4 x 10
Cross Body Hammer Curl 4 x 12
Banded Curl 4 x 30
Day 4 legs
Session1
Strength Deadlift
10 - 15 minute metcon
Session 2
Tempo Deadlift 4 x 8
Rear Lunge
Back Squat
Bulgarian Split Squat
Day 5 push
OH Press
Arnold Press
Seated DB Press
Rear Delt Fly
Dbl DB Tricep Extension
Banded Push Down
Day 6 pull
Day 5 Day 6 Day 7
Push - Shoulders/Tri Pull - Back/Bi Rest
Push Jerk Push Jerk

Biceps Biceps
BB overhead Press 4 x 12 Band Assisted Pull Ups 5 x 6/7

BB Bench Press 4 x 12 DB Row 4 x 12
Arnold Press 4 x 15 V Bar Pulldown 4 x 15
Incline Dumbbell Bench Press 4 x 15 Reverse GRip BB Row 4 x 15
Lateral Raise 3 x 20 Straight Arm Pulldown 3 x 22
DB Flyes 3 x 20 Seated Cable Row 3 x 22
Dbl Arm Band Pushdown 3 x 30 Hammer Curl 4 x 10/12

DB Curl 4 x 10/12 Superset
Day 1 Day 2
Conditioning Conditioning
Heavy Push Heavy Legs
OH Press 5 x 6 Back Squat 4 x 6

Bench Press 5 x 6 Deadlift 4 x 6
Arnold Press 5 x 6 Front Squat 4 x 6
Incline Bench Press 5 x 6 Romanian Deadlift 5 x 6
Superset 5 sets of 20 40/30/20 Walking Lunges with vest

DB Bench Press 25/20/15 Squats
Dumbell Shoulder Press
Core
Tricep Pushdown 5 x 15 Suitcase Carry 4 x down and back
Close Grip Bench Press 5 x 15 Plank 5 x 30 on 30 off
OR Hanging Knee Raise 4 x 10
Heavy Tricep Pushdown as

many sets as required to get to
50
Full Body
Over head press 3x8
Squat 3x8
Pull up 3x8
Bench Press 3x8

Deadlift 3x8
Bent over row 3x8
DB OH Press 2 x 12
DB Split Squat 2 x 12
Let Me Ups 2 x 12 ?
Decline DB Bench Press 2 x 12

DB Walking Lunge 2 x 12
Reverse Grip Rows 2 x 12
Superset 1
Hammer Curls 2 x 15
DB SKull Crusher 2 x 15
Superset 2
EZ Bar Curls 2 x 15
Band Pull Downs 2 x 15
Day 3 Day 4 Day 5
Conditioning Conditioning Conditioning
Heavy Pull Light Push Light Legs
Band Assisted Pull Up 5 x 6 OH Press 4 x 12 Back Squat 4 x 12

DB Bent Over Row 5 x 6 Bench Press 4 x 12 Deadlift 4 x 12
V-Bar Pulldown 5 x 6 Arnold Press 4 x 12 Front Squat 4 x 12
Reverse Grip BB Row 5 x 6 Incline DB Bench Press 4 x 12 Romanian Deadlift 4 x 12
Superset Superset
Straight Arm Pull Down 4 x 15 Side Raise 4 x 20
Let Me Ups 4 x 15 Incline Fly 4 x 20
Superset
Alternate DB Curl 5 x 8
Hammer Curl 5 x 8 Superset
Tricep pushdown 4 x 20
Incline Curl 5 x 8 Close grip Bench Press 4 x 20
EZ Bar Curl 5 x 8
Day 6 Day 7 Saturday
Conditioning
Light Pull Rest Superset Saturday
Band Assisted Pull Up 4 x 10

DB Bent Over Row 4 x 12
V-Bar Pulldown 4 x 12
Incline Dbl DB Row 4 x 12
Superset
Straight Arm Pull Down 4 x 15
Let Me Ups 4 x 15
Superset
Alternate DB Curl 5 x 8
Hammer Curl 5 x 8
Incline Dumbbell Bench Press 12
4 sets 90
Incline DB Curl 12 Seconds
Bench Dip 12 Rest
3 Mins Rest
Landmine Press 12
4 sets 90
Alternating DB Curl 12 Seconds
DB Tricep Extension 12 Rest
3 Mins Rest
Flat DB Bench Press 15
4 sets 90
Alternating DB Hammer Curl 15 Seconds
db skull crusher 15 Rest
3 Mins Rest
Arnold Press 15
4 sets 90
ez bar curl 15 Seconds
close grip press 15 Rest
3 Mins Rest
side raise 20
db fly 20 4 sets 90
Seconds
band curl 20 Rest
band pushdown 20
Wendler 5/3/1 by ViolentZen.com
Week 1 Week 2 Week 3 Week 4 - DELOAD
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps Notes Weight Reps Notes
43 5 43 5 43 5 - -
51 5 54 5 54 5 - -
59 3 65 3 65 3 - -
t
ua
70 5 76 3 81 5 43 5
Monday
Sq
81 5 86 3 92 3 54 5
92 5 97 5 103 3 65 5
Assistance 1 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 5x10 0 5x10 0 5x10 0 5x10
Core Exercise 5x13 0 5x13 0 5x13 0 5x13
29 5 29 5 29 5 - -
34 5 36 5 36 5 - -
40 3 43 3 43 3 - -
h
nc
47 5 50 3 54 5 29 5
Tuesday
Be
54 5 58 3 61 3 36 5
61 7 65 4 68 3 43 5
Assistance 1 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 5x10 0 5x10 0 5x10 0 5x10
61 5 61 5 61 5 - -
72 5 77 5 77 5 - -
84 3 92 3 92 3 - -
lift
ad
Thursday
99 5 107 3 115 5 61 5
De
115 5 122 3 130 3 77 5

130 6 138 3 145 2 92 5
Assistance 1 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 5x10 0 5x10 0 5x10 0 5x10
20 5 20 5 20 5 - -
23 5 25 5 25 5 - -
s
27 3 30 3 30 3 - -
es
Pr
32 5 35 3 37 5 20 5
Friday
OH
37 5 40 3 42 3 25 5
42 7 45 6 47 5 30 5
Assistance 1 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 5x10 0 5x10 0 5x10 0 5x10
673673785.xlsx Cycle 1

Exercise
Wed - ("Off")
Sat or Sun ("Off")
Exercise
47 5 47 5 47 5 - -
55 5 59 5 59 5 - -
65 3 71 3 71 3 - -
t
ua
77 5 83 3 89 5 47 5
Monday
Sq
89 5 94 3 100 3 59 5
100 5 106 2 112 2 71 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13 0 5x13
31 5 31 5 31 5 - -
36 5 39 5 39 5 - -
42 3 46 3 46 3 - -
h
nc
50 5 54 3 58 5 31 5
Tuesday
Be
58 5 62 3 65 3 39 5
65 5 69 3 73 2 46 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0 0
65 5 65 5 65 5 - -
77 5 82 5 82 5 - -
90 3 98 3 98 3 - -
lift
ad
Thursday
106 5 114 3 122 5 65 5

De
122 5 130 3 139 3 82 5

139 3 147 3 155 1 98 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
22 5 22 5 22 5 - -
26 5 27 5 27 5 - -
s
30 3 33 3 33 3 - -
es
Pr
35 5 38 3 41 5 22 5
Friday
OH
41 5 44 3 46 3 27 5
46 5 49 3 52 1 33 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Sat or Sun ("Off")
Exercise
51 5 51 5 51 5 - -
60 5 64 5 64 5 - -
70 3 77 3 77 3 - -
t
ua
83 5 90 3 96 5 51 5
Monday
Sq
96 5 102 3 109 3 64 5
109 5 115 3 122 1 77 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
33 5 33 5 33 5 - -
39 5 41 5 41 5 - -
45 3 49 3 49 3 - -
h
nc
53 5 57 3 62 5 33 5
Tuesday
Be
62 5 66 3 70 3 41 5
70 5 74 2 78 1 49 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
69 5 69 5 69 5 - -
81 5 87 5 87 5 - -
95 3 104 3 104 3 - -
lift
ad
Thursday
112 5 121 3 130 5 69 5

De
130 5 138 3 147 3 87 5

147 3 156 3 164 1 104 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
24 5 24 5 24 5 - -
28 5 30 5 30 5 - -
s
33 3 36 3 36 3 - -
es
Pr
39 5 42 3 45 5 24 5
Friday
OH
45 5 48 3 51 3 30 5
51 2 54 3 57 1 36 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Sat or Sun ("Off")
Exercise
55 5 55 5 55 5 - -
65 5 69 5 69 5 - -
76 3 83 3 83 3 - -
t
ua
90 5 97 3 104 5 55 5
Monday
Sq
104 5 110 3 117 3 69 5
117 5 124 3 131 1 83 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
35 5 35 5 35 5 - -
41 5 44 5 44 5 - -
48 3 52 3 52 3 - -
h
nc
57 5 61 3 65 5 35 5
Tuesday
Be
65 5 70 3 74 3 44 5
74 5 78 3 83 1 52 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
73 5 73 5 73 5 - -
86 5 92 5 92 5 - -
101 3 110 3 110 3 - -
lift
ad
Thursday
119 5 128 3 137 5 73 5

De
137 5 146 3 156 3 92 5

156 5 165 3 174 1 110 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
26 5 26 5 26 5 - -
30 5 32 5 32 5 - -
s
35 3 39 3 39 3 - -
es
Pr
42 5 45 3 48 5 26 5
Friday
OH
48 5 52 3 55 3 32 5
55 5 58 3 61 1 39 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Sat or Sun ("Off")
Exercise
59 5 59 5 59 5 - -
70 5 74 5 74 5 - -
81 3 89 3 89 3 - -
t
ua
96 5 104 3 111 5 59 5
Monday
Sq
111 5 118 3 126 3 74 5
126 5 133 3 141 1 89 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
37 5 37 5 37 5 - -
43 5 46 5 46 5 - -
51 3 55 3 55 3 - -
h
nc
60 5 64 3 69 5 37 5
Tuesday
Be
69 5 74 3 78 3 46 5
78 5 83 3 87 1 55 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
77 5 77 5 77 5 - -
91 5 97 5 97 5 - -
106 3 116 3 116 3 - -
lift
ad
Thursday
125 5 135 3 145 5 77 5

De
145 5 154 3 164 3 97 5

164 5 174 3 183 1 116 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
28 5 28 5 28 5 - -
33 5 35 5 35 5 - -
s
38 3 42 3 42 3 - -
es
Pr
45 5 49 3 52 5 28 5
Friday
OH
52 5 56 3 59 3 35 5
59 5 63 3 66 1 42 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Sat or Sun ("Off")
Exercise
63 5 63 5 63 5 - -
74 5 79 5 79 5 - -
87 3 95 3 95 3 - -
t
ua
103 5 111 3 119 5 63 5
Monday
Sq
119 5 126 3 134 3 79 5
134 5 142 3 150 1 95 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
39 5 39 5 39 5 - -
46 5 49 5 49 5 - -
53 3 58 3 58 3 - -
h
nc
63 5 68 3 73 5 39 5
Tuesday
Be
73 5 78 3 82 3 49 5
82 5 87 3 92 1 58 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
81 5 81 5 81 5 - -
95 5 102 5 102 5 - -
112 3 122 3 122 3 - -
lift
ad
Thursday
132 5 142 3 152 5 81 5

De
152 5 162 3 173 3 102 5

173 5 183 3 193 1 122 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
30 5 30 5 30 5 - -
35 5 37 5 37 5 - -
s
41 3 45 3 45 3 - -
es
Pr
48 5 52 3 56 5 30 5
Friday
OH
56 5 60 3 63 3 37 5
63 5 67 3 71 1 45 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Sat or Sun ("Off")
Exercise
67 5 67 5 67 5 - -
79 5 84 5 84 5 - -
92 3 101 3 101 3 - -
t
ua
109 5 118 3 126 5 67 5
Monday
Sq
126 5 134 3 143 3 84 5
143 5 151 3 160 1 101 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
41 5 41 5 41 5 - -
48 5 51 5 51 5 - -
56 3 61 3 61 3 - -
h
nc
66 5 71 3 77 5 41 5
Tuesday
Be
77 5 82 3 87 3 51 5
87 5 92 3 97 1 61 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
85 5 85 5 85 5 - -
100 5 107 5 107 5 - -
117 3 128 3 128 3 - -
lift
ad
Thursday
138 5 149 3 160 5 85 5

De
160 5 170 3 181 3 107 5

181 5 192 3 202 1 128 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10
32 5 32 5 32 5 - -
37 5 40 5 40 5 - -
s
44 3 48 3 48 3 - -
es
Pr
52 5 56 3 60 5 32 5
Friday
OH
60 5 64 3 68 3 40 5
68 5 72 3 76 1 48 5
Assistance 1 0 5x10 0 5x10 0 5x10 0 5x10
Assistance 2 0 5x10 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Sat or Sun ("Off")
Squat Bench Deadlift OH Press
Front Squat Incline Bench Romanian DeadsWide Upright Row
GM (Standing) Dbell Inc Bench Stiff Leg Deads Face Pulls
GM (Dead) Cable Flyes Glute Ham RaiseShrugs
GM (Seated) Dbell Flyes Reverse Hyper Overhand BB Curl Only add assistance exercises
Dbell Lunges Wide Dips Hip Thrusts Hammer Curl in the Yellow cells.
Barbell Lunges Close Grip BenchFarmer Walk EZ Bar Curl
Leg Curl Back Extension JM Press Anything withing the Yellow
Leg Ext French Press cells will be available via a
Hip Thrusts Skull Crushers dropdown in the assistance
Farmer Walk Close Grip Dips rows in each cycle.
Back Extension
exercises
e Yellow
e via a
sistance
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 UPDA
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
These "off" days are not required but I like to use them for "play days", GPP, conditioning, e
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 over
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
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)
too close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your 90%
other weeks, 3x3, and 5-3-1 are still 40,50,60% for warmup.)
-----------------------------------------
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)
too close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your 90%
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
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 minim
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
/3/1 Version 1.2 Updates:
1. Select Kilos or Pounds from the dropdown and

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

Link is to the left of this box.
W! 4. Removed the "Assistance Increase %" because
** it didn't actually work, and is really unnecessary.
You should know if you can go up a bit and just
do it.
rm any other assistance work you'd like.
ay days", GPP, conditioning, etc... 5. Added "Assistance Work" Tab. Whatever's in
the yellow cells, will be available via a dropdown
ample. You can do conditioning or list for 'assistance' OR you can enter your own.
our "off" day, just don't overdo it! (Do
This is NOT a comprehensive list, and I'm also
NOT saying these are the 'best' assistance
eparate page. I like to print double exercises. (Some of them like leg extensions and
need to reference your max in the gym? leg curls, I never do unless I'm rehabbing an
injury).
I just wanted to include a decent list to give you

increasing the weight between ideas for the workout. You can enter in your own
ercise for each wkout. still if you want (in the yellow cells).
ere from 3-5 sets x 10 reps to 20 reps. 6. Minor formatting changes

mething like lunges (total 5 x 12 reps,
rmally do 5x13 unless I'm doing a 7. Updated links
rcises.
t (in light yellow boxes) and the %

do it manually.
he 1st week (3x5 work sets) was a little

40%, 47%, 55% of your 90% max. (The
rcises.
t (in light yellow boxes) and the %

do it manually.
he 1st week (3x5 work sets) was a little Version 1.1 Updates:
40%, 47%, 55% of your 90% max. (The
Added Cycles 6 & 7
All assistance work now copies from the previous

tab unless you want to change it manually.
"Weight used". This is used to calculate
Days of the week copy from the previous tab if
you change days.
area. BECAUSE, if your true 1RM is
rea, it will calculate it incorrectly. Fixed some uneccessary calculations (They should
not have been causing any problems but now it's
armups". The last set rep number is cleaner).
The greyed number is minimum you
Minor formatting changes
Added links on Destructions tab
nd 10lbs for lower. These are the
need to reset the program. These

evious cycle. You should not need to
r assistance initial weights like tab 1
ng Max" since this is the number used

the dropdown and
are whisked away
rial units.
G's or LB's now.
m DIY Strength
will not go away
n 1.2 Update Video.
crease %" because

eally unnecessary.
up a bit and just
ab. Whatever's in
ble via a dropdown
enter your own.
st, and I'm also

' assistance
leg extensions and
rehabbing an
ent list to give you

n enter in your own
cells).
s from the previous
it manually.
he previous tab if
ations (They should

oblems but now it's
ab

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5rds for time Date Score

3 power clean 60kg 7/3/2022 9:15

5rds for time

5rds for time

6rds for time

30,25,20,15,10,5 17/03/2022 13:58

6rds for time 21/03/2022 11:27

10 rds for distance 31/03/2022 3.5k

8rds for time

E2MOM 22/07/22 12mins

E2MOM 4/7/2022 10mins

Legs Push - Chest/Tri

Session 1 Push Jerk Push Jerk

Dbl Arm Band Pushdown 3 x 30

Metcon Moves Metcon Moves

Pull - Back/Bi Legs

Push Jerk Push Jerk

Band Assisted Pull Ups 5 x 6/7 Dumbbell Lunges 4 x 8

Hammer Curl 4 x 10/12

Push - Shoulders/Tri Pull - Back/Bi Rest

Push Jerk Push Jerk

BB overhead Press 4 x 12 Band Assisted Pull Ups 5 x 6/7

Dbl Arm Band Pushdown 3 x 30 Hammer Curl 4 x 10/12

Heavy Push Heavy Legs

OH Press 5 x 6 Back Squat 4 x 6

Superset 5 sets of 20 40/30/20 Walking Lunges with vest

Heavy Tricep Pushdown as

Bench Press 3x8

Decline DB Bench Press 2 x 12

Conditioning Conditioning Conditioning

Heavy Pull Light Push Light Legs

Band Assisted Pull Up 5 x 6 OH Press 4 x 12 Back Squat 4 x 12

Light Pull Rest Superset Saturday

Band Assisted Pull Up 4 x 10

115 5 122 3 130 3 77 5

Week 1 Week 2 Week 3 Week 4 - DELOAD

106 5 114 3 122 5 65 5

122 5 130 3 139 3 82 5

Week 1 Week 2 Week 3 Week 4 - DELOAD

112 5 121 3 130 5 69 5

130 5 138 3 147 3 87 5

Week 1 Week 2 Week 3 Week 4 - DELOAD

119 5 128 3 137 5 73 5

137 5 146 3 156 3 92 5

Week 1 Week 2 Week 3 Week 4 - DELOAD

125 5 135 3 145 5 77 5

145 5 154 3 164 3 97 5

Week 1 Week 2 Week 3 Week 4 - DELOAD

132 5 142 3 152 5 81 5

152 5 162 3 173 3 102 5

Week 1 Week 2 Week 3 Week 4 - DELOAD

138 5 149 3 160 5 85 5

160 5 170 3 181 3 107 5

Week 1 Week 2 Week 3 Week 4 - DELOAD

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

! READ THIS NOW !

CYCLE 1 TAB (First 4 weeks):

1. Select Kilos or Pounds from the dropdown and

3. Be sure to watch the Version 1.2 Update Video.

I just wanted to include a decent list to give you

ere from 3-5 sets x 10 reps to 20 reps. 6. Minor formatting changes

t (in light yellow boxes) and the %

he 1st week (3x5 work sets) was a little

t (in light yellow boxes) and the %