Wendler 5-3-1 Spreadsheet

To Save: File --> Make a Copy | Thanks, liftvault.
com
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 work
like. These "off" days are not required but I like to use them for "play days", GPP, conditionin
Off Days: I left what I started with in the off day fields as an example. You can do conditioni
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 d
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 doi
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 th
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 9
(The other weeks, 3x3, and 5-3-1 are still 40,50,60% for warmup.)
-----------------------------------------
------------------------------------------
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 9
(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 t
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 num
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 are
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 like
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
eadsheet (Original) imperial units. Weeeeee!!! Ability to select
TE Video << KG's or LB's now.
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.
any other assistance work you'd 4. Removed the "Assistance Increase %"
ay days", GPP, conditioning, etc... because it didn't actually work, and is really
unnecessary. You should know if you can go
ple. You can do conditioning or up a bit and just do it.
"off" day, just don't overdo it! (Do
5. Added "Assistance Work" Tab.
Whatever's in the yellow cells, will be
rate page. I like to print double available via a dropdown list for 'assistance'
to reference your max in the 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
reasing the weight between extensions and leg curls, I never do unless
e for each wkout. I'm rehabbing an injury).
rom 3-5 sets x 10 reps to 20 reps. I just wanted to include a decent list to give
hing like lunges (total 5 x 12 reps, you ideas for the workout. You can enter in
lly do 5x13 unless I'm doing a your own still if you want (in the yellow
es. cells).
light yellow boxes) and the % 6. Minor formatting changes
t manually.
7. Updated links
st week (3x5 work sets) was a
e 40%, 47%, 55% of your 90% max.
7. Updated links
st week (3x5 work sets) was a
e 40%, 47%, 55% of your 90% max.
Version 1.2 Updates:
1. Select Kilos or Pounds from the dropdown

eight 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
. BECAUSE, if your true 1RM is KG's or LB's now.
it will calculate it incorrectly.
2. Rebranding everything from DIY Strength
ups". The last set rep number is Training to Violent Zen™. (DIY will not go
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.
10lbs for lower. These are the
4. Removed the "Assistance Increase %"
because it didn't actually work, and is really
ed to reset the program. These unnecessary. You should know if you can go
us cycle. You should not need to up a bit and just do it.
sistance initial weights like tab 1
5. Added "Assistance Work" Tab.
Whatever's in the yellow cells, will be
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
opdown
re
or
o select
rength
ot go
pdate
%"
s really
u can go
e
stance'
I'm
like leg
nless
to give
nter in
ow
opdown
re
or
o select
rength
ot go
pdate
%"
s really
u can go
e
stance'
I'm
like leg
nless
to give
nter in
ow
Squat Bench Deadlift 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: 2/4/2021
www.ViolentZen.com Select LB's or KG's >>> KG <<<
1 Rep Max (90%) Estimated 1RM Weight Used Reps Achieved
Squat: 110 Squat: 0
Bench: 180 Bench: 0
Deadlift: 285 Deadlift: 0 8
OH Press: 70 OH1Press:
Week 0 Week 2 Week 3
Exercise Weight Reps Notes Weight Reps Notes Weight Reps
44 5 44 5 44 5
52 5 55 5 55 5
61 3 66 3 66 3
Squat
72 5 77 3 83 5
Monday 83 5 5 88 3 94 3
94 5 5 99 3 3 105 1
Front Squat 5x10 0 5x10 0 5x10
Leg Curl 5x10 0 5x10 0 5x10
Core Exercise 5x13 cable crunch 0 5x13 0 5x13
72 5 72 5 72 5
85 5 90 5 90 5
99 3 108 3 108 3
Bench
117 5 5 126 3 3 135 5
Tuesday 135 5 5 144 3 3 153 3
153 5 5 162 3 3 171 1
Incline Bench 5x10 0 5x10 0 5x10
Wide Dips 5x10 0 5x10 0 5x10
Core Exercise 5x13 deadbugs 0 5x13 0 5x13
114 5 114 5 114 5
134 5 143 5 143 5
157 3 171 3 171 3
Deadlift
185 5 5 200 3 3 214 5
Thursday 214 5 5 228 3 3 242 3
242 5 5 257 3 3 271 1
Hip Thrusts 5x10 0 5x10 0 5x10
Back Extension 5x10 0 5x10 0 5x10
Core Exercise 5x13 back ext 0 5x13 0 5x13
28 5 28 5 28 5
33 5 35 5 35 5
39 3 42 3 42 3
OH Press
46 5 5 49 3 3 53 5
Friday 53 5 5 56 3 3 60 3
60 5 5 63 3 3 67 1
Face Pulls 5x10 0 5x10 0 5x10
JM Press 5x10 0 5x10 0 5x10
Core Exercise 5x13 plank 0 5x13 0 5x13

Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
Wed - ("Off")
Wed - ("Off")
Sat or Sun ("Off")

Week 3 Week 4 - DELOAD
Notes Weight Reps Notes
- -
- -
- -
5 44 5 5
3 55 5 5
1 66 5 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
5 72 5 5
3 90 5 5
1 108 5 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
5 114 5 5
3 143 5 5
1 171 5 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
5 28 5 5
3 35 5 5
1 42 5 5
0 5x10
0 5x10
0 5x13

5/3/1 Method Calculator - NO ROUNDING Cycle Start Date:
www.ViolentZen.com Note: Weight is in KILOS
Training Max 90% 1RM Estimated 1RM Weight Used Reps Achieved
Squat: 120.0 98 Squat: 109 94 5
Bench: 185.0 161 Bench: 178 153 5
Deadlift: 290.0 254 Deadlift: 283 242 5
OH Press: 75.0 62 OH Press: 69 60 5
Exercise
48 5 48 5 48 5
56 5 60 5 60 5
66 3 72 3 72 3
Squat
78 5 84 3 90 5
Monday 90 5 96 3 102 3
102 5 5 108 3 114 1
Front Squat 0 5x10 0 5x10 0 5x10
Leg Curl 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
74 5 74 5 74 5
87 5 93 5 93 5
102 3 111 3 111 3
Bench
120 5 130 3 139 5
Tuesday 139 5 148 3 157 3
157 5 5 167 3 3 176 5
Incline Bench 0 5x10 0 5x10 0 5x10
Wide Dips 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
116 5 116 5 116 5
136 5 145 5 145 5
160 3 174 3 174 3
Deadlift
189 5 203 3 218 5
Thursday 218 5 232 3 247 3
247 5 5 261 3 276 1
Hip Thrusts 0 5x10 0 5x10 0 5x10
Back Extension 0 5x10 0 5x10 0 5x10
30 5 30 5 30 5
35 5 38 5 38 5
41 3 45 3 45 3
OH Press
49 5 53 3 56 5
Friday 56 5 60 3 64 3
64 5 5 68 3 71 1
Face Pulls 0 5x10 0 5x10 0 5x10
JM Press 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Wed - ("Off")
Sat or Sun ("Off")
MAXES from Cycle 1

Weeks 1 2 3 Best
Squat 109 109 108 109
Bench 178 178 177 178
Deadlift 283 282 280 283
OH Press 69 69 69 69
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.

- -
- -
- -
48 5
60 5
72 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
74 5
93 5
111 5
0 5x10
0 5x10
0
- -
- -
- -
116 5
145 5
174 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
30 5
38 5
45 5
0 5x10
0 5x10
0 5x12

Squat: 124.5 107 Squat: 119 102 5
Bench: 190.0 185 Bench: 205 176 5
Exercise
50 5 50 5 50 5
59 5 62 5 62 5
68 3 75 3 75 3
Squat
81 5 87 3 93 5
Monday 93 5 100 3 106 3
106 5 112 3 118 1
Leg Curl 0 5x10 0 5x10 0 5x10
76 5 76 5 76 5
89 5 95 5 95 5
105 3 114 3 114 3
Bench
124 5 133 3 143 5
Tuesday 143 5 152 3 162 3
162 5 5 171 3 3 181 1
Wide Dips 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
118 5 118 5 118 5
139 5 148 5 148 5
162 3 177 3 177 3
Deadlift
192 5 207 3 221 5
Thursday 221 5 236 3 251 3
251 5 5 266 3 280 1
31 5 31 5 31 5
36 5 39 5 39 5
42 3 46 3 46 3
OH Press
50 5 54 3 58 5
Friday 58 5 62 3 66 3
66 5 70 3 73 1
Face Pulls 0 5x10 0 5x10 0 5x10
JM Press 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Wed - ("Off")
Sat or Sun ("Off")
MAXES from Cycle 2

Weeks 1 2 3 Best
Squat 119 119 118 119
Bench 183 183 205 205
Deadlift 288 287 285 288
OH Press 74 74 74 74

- -
- -
- -
50 5
62 5
75 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
76 5
95 5
114 5
0 5x10
0 5x10
0
- -
- -
- -
118 5
148 5
177 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
31 5
39 5
46 5
0 5x10
0 5x10
0 5x12

Squat: 129.1 111 Squat: 123 106 5
Bench: 192.3 170 Bench: 188 162 5
Exercise
52 5 52 5 52 5
61 5 65 5 65 5
71 3 77 3 77 3
Squat
84 5 90 3 97 5
Monday 97 5 103 3 110 3
110 5 116 3 123 1
Leg Curl 0 5x10 0 5x10 0 5x10
77 5 77 5 77 5
90 5 96 5 96 5
106 3 115 3 115 3
Bench
125 5 135 3 144 5
Tuesday 144 5 154 3 163 3
163 5 173 3 183 2
Wide Dips 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
120 5 120 5 120 5
141 5 150 5 150 5
165 3 180 3 180 3
Deadlift
195 5 210 3 225 5
Thursday 225 5 240 3 255 3
255 5 270 3 285 2
32 5 32 5 32 5
37 5 40 5 40 5
44 3 48 3 48 3
OH Press
52 5 56 3 60 5
Friday 60 5 64 3 68 3
68 5 72 3 76 1
Face Pulls 0 5x10 0 5x10 0 5x10
JM Press 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Wed - ("Off")
Sat or Sun ("Off")
MAXES from Cycle 3

Weeks 1 2 3 Best
Squat 123 123 122 123
Bench 188 188 187 188
Deadlift 293 292 290 293
OH Press 77 76 76 77

- -
- -
- -
52 5
65 5
77 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
77 5
96 5
115 5
0 5x10
0 5x10
0
- -
- -
- -
120 5
150 5
180 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
32 5
40 5
48 5
0 5x10
0 5x10
0 5x12

Squat: 133.6 115 Squat: 128 110 5
Bench: 194.5 175 Bench: 195 183 2
Exercise
53 5 53 5 53 5
63 5 67 5 67 5
73 3 80 3 80 3
Squat
87 5 94 3 100 5
Monday 100 5 107 3 114 3
114 5 120 3 127 1
Leg Curl 0 5x10 0 5x10 0 5x10
78 5 78 5 78 5
91 5 97 5 97 5
107 3 117 3 117 3
Bench
126 5 136 3 146 5
Tuesday 146 5 156 3 165 3
165 7 175 3 185 1
Wide Dips 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
122 5 122 5 122 5
143 5 153 5 153 5
168 3 183 3 183 3
Deadlift
198 5 214 3 229 5
Thursday 229 5 244 3 259 3
259 5 275 3 290 1
33 5 33 5 33 5
38 5 41 5 41 5
45 3 49 3 49 3
OH Press
53 5 57 3 61 5
Friday 61 5 65 3 70 3
70 5 74 3 78 1
Face Pulls 0 5x10 0 5x10 0 5x10
JM Press 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Wed - ("Off")
Sat or Sun ("Off")
MAXES from Cycle 4

Weeks 1 2 3 Best
Squat 128 128 127 128
Bench 191 190 195 195
Deadlift 297 297 304 304
OH Press 79 79 78 79

- -
- -
- -
53 5
67 5
80 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
78 5
97 5
117 5
0 5x10
0 5x10
0
- -
- -
- -
122 5
153 5
183 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
33 5
41 5
49 5
0 5x10
0 5x10
0 5x12

Squat: 138.1 119 Squat: 132 114 5
Bench: 202.5 184 Bench: 204 165 7
Exercise
55 5 55 5 55 5
65 5 69 5 69 5
76 3 83 3 83 3
Squat
90 5 97 3 104 5
Monday 104 5 111 3 117 3
117 5 124 3 131 1
Leg Curl 0 5x10 0 5x10 0 5x10
81 5 81 5 81 5
95 5 101 5 101 5
111 3 122 3 122 3
Bench
132 5 142 3 152 5
Tuesday 152 5 162 3 172 3
172 5 182 3 192 1
Wide Dips 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
124 5 124 5 124 5
145 5 155 5 155 5
170 3 186 3 186 3
Deadlift
201 5 217 3 232 5
Thursday 232 5 248 3 263 3
263 5 279 3 294 1
34 5 34 5 34 5
40 5 42 5 42 5
46 3 50 3 50 3
OH Press
55 5 59 3 63 5
Friday 63 5 67 3 71 3
71 5 76 3 80 1
Face Pulls 0 5x10 0 5x10 0 5x10
JM Press 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Wed - ("Off")
Sat or Sun ("Off")
MAXES from Cycle 5

Weeks 1 2 3 Best
Squat 132 132 131 132
Bench 204 193 191 204
Deadlift 302 302 299 302
OH Press 81 81 80 81

- -
- -
- -
55 5
69 5
83 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
81 5
101 5
122 5
0 5x10
0 5x10
0
- -
- -
- -
124 5
155 5
186 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
34 5
42 5
50 5
0 5x10
0 5x10
0 5x12

Squat: 142.7 123 Squat: 137 117 5
Bench: 204.8 181 Bench: 201 172 5
Exercise
57 5 57 5 57 5
67 5 71 5 71 5
78 3 86 3 86 3
Squat
93 5 100 3 107 5
Monday 107 5 114 3 121 3
121 5 128 3 136 1
Leg Curl 0 5x10 0 5x10 0 5x10
82 5 82 5 82 5
96 5 102 5 102 5
113 3 123 3 123 3
Bench
133 5 143 3 154 5
Tuesday 154 5 164 3 174 3
174 5 184 3 195 1
Wide Dips 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
126 5 126 5 126 5
148 5 157 5 157 5
173 3 188 3 188 3
Deadlift
204 5 220 3 236 5
Thursday 236 5 251 3 267 3
267 5 283 3 298 1
35 5 35 5 35 5
41 5 43 5 43 5
47 3 52 3 52 3
OH Press
56 5 60 3 65 5
Friday 65 5 69 3 73 3
73 5 78 3 82 1
Face Pulls 0 5x10 0 5x10 0 5x10
JM Press 0 5x10 0 5x10 0 5x10

Exercise
Wed - ("Off")
Wed - ("Off")
Sat or Sun ("Off")
MAXES from Cycle 6

Weeks 1 2 3 Best
Squat 137 137 136 137
Bench 201 201 199 201
Deadlift 307 306 304 307
OH Press 83 83 83 83

- -
- -
- -
57 5
71 5
86 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
82 5
102 5
123 5
0 5x10
0 5x10
0
- -
- -
- -
126 5
157 5
188 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
35 5
43 5
52 5
0 5x10
0 5x10
0 5x12


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Wendler 5-3-1 Spreadsheet

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Copyright:

Available Formats

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

Jim Wendler 5/3/1

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

GENERAL INFO (and "Off Days"):

CYCLE 1 TAB (First 4 weeks):

Version 1.2 1. Select Kilos or Pounds from the dropdown

3. Be sure to watch the Version 1.2 Update

This is NOT a comprehensive list, and I'm

1. Select Kilos or Pounds from the dropdown

3. Be sure to watch the Version 1.2 Update

I just wanted to include a decent list to give

6. Minor formatting changes

Anything within the Yellow

Feel free to add your own assistance exercises

Week 1 Week 2 Week 3

Sat or Sun ("Off")

Week 3 Week 4 - DELOAD

Week 1 Week 2 Week 3

Sat or Sun ("Off")

MAXES from Cycle 1

Week 3 Week 4 - DELOAD

Week 3 Week 4 - DELOAD

Week 1 Week 2 Week 3

Sat or Sun ("Off")

MAXES from Cycle 2

Week 3 Week 4 - DELOAD

Week 3 Week 4 - DELOAD

Week 1 Week 2 Week 3

Sat or Sun ("Off")

MAXES from Cycle 3

Week 3 Week 4 - DELOAD

Week 3 Week 4 - DELOAD

Week 1 Week 2 Week 3

Sat or Sun ("Off")

MAXES from Cycle 4

Week 3 Week 4 - DELOAD

Week 3 Week 4 - DELOAD

Week 1 Week 2 Week 3

Sat or Sun ("Off")

MAXES from Cycle 5

Week 3 Week 4 - DELOAD

Week 3 Week 4 - DELOAD

Week 1 Week 2 Week 3

Sat or Sun ("Off")

MAXES from Cycle 6

Week 3 Week 4 - DELOAD

Week 3 Week 4 - DELOAD

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