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Beyond 5/3/1 Calculator

Joker Sets Calculato
Starting Weight:
Increase %:
set 1
set 2
set 3
set 4

Week 1
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 240 Training Max 160 Training Max

Warm Up 5 x 97.5 Warm Up 5 x 65 Warm Up 5 x

Warm Up 5 x 120 Warm Up 5 x 80 Warm Up 5 x
Warm Up 3 x 145 Warm Up 3 x 97.5 Warm Up 3 x
5x 157.5 5x 105 5x
5x 180 5x 120 5x
5+ x 205 5+ x 137.5 5+ x

Joker Sets of 5 (5%) Joker Sets of 5 (5%) Joker Sets of 5 (5%)

AMRAP 157.5 AMRAP 105 AMRAP

Week 2
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 240 Training Max 160 Training Max

Warm Up 5 x 97.5 Warm Up 5 x 65 Warm Up 5 x

Warm Up 5 x 120 Warm Up 5 x 80 Warm Up 5 x
Warm Up 3 x 145 Warm Up 3 x 97.5 Warm Up 3 x
3x 170 3x 112.5 3x
3x 192.5 3x 130 3x
3+ x 217.5 3+ x 145 3+ x

Joker Sets of 3 (5%) Joker Sets of 3 (5%) Joker Sets of 3 (5%)

AMRAP 170 AMRAP 112.5 AMRAP

Week 3
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 240 Training Max 160 Training Max

Warm Up 5 x 97.5 Warm Up 5 x 65 Warm Up 5 x

Warm Up 5 x 120 Warm Up 5 x 80 Warm Up 5 x

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Warm Up 3 x 145 Warm Up 3 x 97.5 Warm Up 3 x

5x 180 5x 120 5x
3x 205 3x 137.5 3x
1+ x 230 1+ x 152.5 1+ x

Joker Sets of 1 (10%) Joker Sets of 1 (10%) Joker Sets of 1 (10%)

AMRAP 180 AMRAP 120 AMRAP

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oker Sets Calculator

90 Edit only the light blue fields
5
95
100
105
110 5/3/1 by Jim Wendler www.jimwendler.com
Calculator by http://www.berserkbarbell.com/

DEADLIFT DAY MILITARY PRESS DAY

250 Training Max 100

100 Warm Up 5 x 40
125 Warm Up 5 x 50
150 Warm Up 3 x 60
162.5 5x 65
187.5 5x 75
212.5 5+ x 85

Joker Sets of 5 (5%) Joker Sets of 5 (5%)

162.5 AMRAP 65

DEADLIFT DAY MILITARY PRESS DAY

250 Training Max 100
If your goal is to get stronger, these three t
100 Warm Up 5 x 40 • PR set
125 Warm Up 5 x 50 • Joker sets
150 Warm Up 3 x 60 • “First Set Last” down set. This can be done for one al
175 3x 70 • 90% Training Max
200 3x 80
225 3+ x 90

Joker Sets of 3 (5%) Joker Sets of 3 (5%)

175 AMRAP 70

DEADLIFT DAY MILITARY PRESS DAY

250 Training Max 100

100 Warm Up 5 x 40
125 Warm Up 5 x 50

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150 Warm Up 3 x 60
187.5 5x 75
212.5 3x 85
237.5 1+ x 95

Joker Sets of 1 (10%) Joker Sets of 1 (10%)

187.5 AMRAP 75

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is to get stronger, these three things should be present in your training:

” down set. This can be done for one all-out set, or multiple sets of 10, 8 or 5 reps. Don’t overanalyze this!

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