Step 1: Input your maxes into in the Maxes sheet in column C for all corresponding exercises.

Step 2: If you don't know your one rep max use the calculator by entering a weight you know
you can lift for the number of reps you know you can lift it. Be conservative and round down.
Step
Step 3:
4: Go
On to
the531
531sheet and
sheet, useselect the exercises
the drop-down you want
arrows to do
to select using
the rep the drop-down
schemes arrows.
you want to use
for the exercies.
Step 5: Begin working out. Record your reps in the reps column to track progress.

Step 6: After the 7th week deload add 5-10 pounds for every exercise you got all of the reps at
the end of the program. To do this, simply type over the original number in the TM column on
the Maxes Sheet. This will delete the formula but that formula was only there to get you
started. Once started you don't need to care about your 1RM anymore and it will just be there
to show you were you started. If you got all reps for the first 3 weeks but not the second set of
3 weeks then just add 5 pounds. If you got all reps for all 6 weeks add 10 pounds to your TM.
If you wish to alter the program, do so carefully. A lot of the cells are tied together which is
Special Instructions:
why I locked a lot of them, but they can be unlocked by selecting "protect sheet". It is not
password protected.
The Program Table on the Maxes sheet has the percentages advised for your volume work but
you
If youcan alter this
want however you please.
I added 1x20to"Widow
learn more about
Maker" how
Sets forto make
the your own workout
supplemental programs
work. This is a greatusing
tool Excel PM me
but not
on reddit /u/GreifandHoZ
recommended for beginners. Only go for 20 reps if you can execute them all perfectly. If your
formrunning
Try suffersthe
when you getinfatigued,
program order forstick to the
a cycle or 25x10.
then try running the program as "3/5/1" by
going weeks 2,1,3,5,4,6 instead of in order 1,2,3 etc.
If you have any advice or things you want me to add to the program please let me know
This program was written by /u/GreifandHoz using the principles learned from Jim
Wendler's book 5/3/1 Forever which I highly recommend.
Week 1 Reps
Leg Extensions 35 x5 Bench Press
45 x5
50 x3
55 x5
65 x5
70 x5+
Hack Squat 50 5x10 Bench Press
Barbell Curl 25 5x10 Cable Row
Lateral Raise 10 5x10 Incline Bench Press
Incline Curl 15 5x10 Wide Grip Lat Pulldown
Cable Rope Pushdown 25 5x10 Dumbbell Shoulder Press
Week 2
Leg Extensions 35 x5 Bench Press
45 x5
50 x3
60 x3
70 x3
75 x3+
Hack Squat 55 5x10 Bench Press
Barbell Curl 30 5x10 Cable Row
Lateral Raise 10 5x10 Incline Bench Press
Incline Curl 15 5x10 Wide Grip Lat Pulldown
Cable Rope Pushdown 27.5 5x10 Dumbbell Shoulder Press
Week 3
Leg Extensions 35 x5 Bench Press
45 x5
50 x3
65 x5
70 x3
80 x1+
Hack Squat 60 5x10 Bench Press
Barbell Curl 30 5x10 Cable Row
Lateral Raise 10 5x10 Incline Bench Press
Incline Curl 20 5x10 Wide Grip Lat Pulldown
Cable Rope Pushdown 30 5x10 Dumbbell Shoulder Press
Week 4
Leg Extensions 40 x5 Bench Press
50 x5
55 x3
60 x5
70 x5
75 x5+
Hack Squat 55 5x10 Bench Press
Barbell Curl 30 5x10 Cable Row
Lateral Raise 15 5x10 Incline Bench Press
Incline Curl 20 5x10 Wide Grip Lat Pulldown
Cable Rope Pushdown 30 5x10 Dumbbell Shoulder Press
Week 5
Leg Extensions 40 x5 Bench Press
50 x5
55 x3
65 x3
75 x3
80 x3+
Hack Squat 60 5x10 Bench Press
Barbell Curl 35 5x10 Cable Row
Lateral Raise 15 5x10 Incline Bench Press
Incline Curl 20 5x10 Wide Grip Lat Pulldown
Cable Rope Pushdown 35 5x10 Dumbbell Shoulder Press
Week 6
Leg Extensions 40 x5 Bench Press
50 x5
55 x3
70 x5
75 x3
85 x1+
Hack Squat 65 5x10 Bench Press
Barbell Curl 35 5x10 Cable Row
Lateral Raise 15 5x10 Incline Bench Press
Incline Curl 25 5x10 Wide Grip Lat Pulldown
Cable Rope Pushdown 35 5x10 Dumbbell Shoulder Press
Week 7
Leg Extensions 35 x5 Bench Press
45 x5
50 x3
55 x5
65 x5
70 x5+
Hack Squat 50 2x10 Bench Press
Barbell Curl 25 2x10 Cable Row
Lateral Raise 10 2x10 Incline Bench Press
Incline Curl 15 2x10 Wide Grip Lat Pulldown
Cable Rope Pushdown 25 2x10 Dumbbell Shoulder Press
 Reps Reps
40 x5 Leg Curls 35 x5
50 x5 45 x5
60 x3 50 x3
65 x5 55 x5
75 x5 65 x5
85 x5+ 70 x5+
50 5x10 Romanian Deadlift 65 5x10
60 5x10 Close Grip Bench Press 60 5x10
60 5x10 Hammer Curl 15 5x10
60 5x10 Overhead Tricep Extension 25 5x10
25 5x10 Face Pulls 22.5 5x10

40 x5 Leg Curls 35 x5
50 x5 45 x5
60 x3 50 x3
70 x3 60 x3
80 x3 70 x3
90 x3+ 75 x3+
55 5x10 Romanian Deadlift 70 5x10
65 5x10 Close Grip Bench Press 65 5x10
65 5x10 Hammer Curl 15 5x10
65 5x10 Overhead Tricep Extension 27.5 5x10
25 5x10 Face Pulls 22.5 5x10

40 x5 Leg Curls 35 x5
50 x5 45 x5
60 x3 50 x3
75 x5 65 x5
85 x3 70 x3
95 x1+ 80 x1+
60 5x10 Romanian Deadlift 75 5x10
70 5x10 Close Grip Bench Press 70 5x10
70 5x10 Hammer Curl 20 5x10
70 5x10 Overhead Tricep Extension 30 5x10
25 5x10 Face Pulls 25 5x10

45 x5 Leg Curls 40 x5
55 x5 50 x5
65 x3 55 x3
70 x5 60 x5
80 x5 70 x5
90 x5+ 75 x5+
55 5x10 Romanian Deadlift 70 5x10
65 5x10 Close Grip Bench Press 65 5x10
65 5x10 Hammer Curl 20 5x10
65 5x10 Overhead Tricep Extension 30 5x10
30 5x10 Face Pulls 25 5x10
 45 x5 Leg Curls 40 x5
55 x5 50 x5
65 x3 55 x3
75 x3 65 x3
85 x3 75 x3
95 x3+ 80 x3+
60 5x10 Romanian Deadlift 75 5x10
70 5x10 Close Grip Bench Press 70 5x10
70 5x10 Hammer Curl 20 5x10
70 5x10 Overhead Tricep Extension 35 5x10
30 5x10 Face Pulls 30 5x10

45 x5 Leg Curls 40 x5
55 x5 50 x5
65 x3 55 x3
80 x5 70 x5
90 x3 75 x3
100 x1+ 85 x1+
65 5x10 Romanian Deadlift 80 5x10
75 5x10 Close Grip Bench Press 75 5x10
75 5x10 Hammer Curl 25 5x10
75 5x10 Overhead Tricep Extension 35 5x10
30 5x10 Face Pulls 30 5x10

40 x5 Leg Curls 35 x5
50 x5 45 x5
60 x3 50 x3
65 x5 55 x5
75 x5 65 x5
85 x5+ 70 x5+
50 2x10 Romanian Deadlift 65 2x10
60 2x10 Close Grip Bench Press 60 2x10
60 2x10 Hammer Curl 15 2x10
60 2x10 Overhead Tricep Extension 25 2x10
25 2x10 Face Pulls 20 2x10
 Reps
Overhead Press 40 x5
50 x5
60 x3
65 x5
75 x5
85 x5+
Overhead Press 50 5x10
Close Grip Lat Pulldown 60 5x10
Dumbbell Bench Press 30 5x10
Straight Arm Lat Pull Down 20 5x10
Cable Flyes 17.5 5x10

Overhead Press 40 x5
50 x5
60 x3
70 x3
80 x3
90 x3+
Overhead Press 55 5x10
Close Grip Lat Pulldown 65 5x10
Dumbbell Bench Press 30 5x10
Straight Arm Lat Pull Down 20 5x10
Cable Flyes 20 5x10

Overhead Press 40 x5
50 x5
60 x3
75 x5
85 x3
95 x1+
Overhead Press 60 5x10
Close Grip Lat Pulldown 70 5x10
Dumbbell Bench Press 35 5x10
Straight Arm Lat Pull Down 20 5x10
Cable Flyes 20 5x10

Overhead Press 45 x5
55 x5
65 x3
70 x5
80 x5
90 x5+
Overhead Press 55 5x10
Close Grip Lat Pulldown 65 5x10
Dumbbell Bench Press 35 5x10
Straight Arm Lat Pull Down 25 5x10
Cable Flyes 25 5x10
Overhead Press 45 x5
55 x5
65 x3
75 x3
85 x3
95 x3+
Overhead Press 60 5x10
Close Grip Lat Pulldown 70 5x10
Dumbbell Bench Press 35 5x10
Straight Arm Lat Pull Down 25 5x10
Cable Flyes 25 5x10

Overhead Press 45 x5
55 x5
65 x3
80 x5
90 x3
100 x1+
Overhead Press 65 5x10
Close Grip Lat Pulldown 75 5x10
Dumbbell Bench Press 40 5x10
Straight Arm Lat Pull Down 25 5x10
Cable Flyes 25 5x10

Overhead Press 40 x5
50 x5
60 x3
65 x5
75 x5
85 x5+
Overhead Press 50 2x10
Close Grip Lat Pulldown 60 2x10
Dumbbell Bench Press 30 2x10
Straight Arm Lat Pull Down 20 2x10
Cable Flyes 20 2x10
 1RM TM
Chest
Bench Press 120 100 1RM Calculator 55
Incline Bench Press 135 115
Dumbbell Bench Press 65 55
Dumbbell Incline Bench Press 55 45
Cable Flyes 40 35
Machine Bench Press 90 75
Back Program Table
Cable Row 140 120
Barbell Row 115 100 5x10
Wide Grip Lat Pulldown 140 120 2x10
Close Grip Lat Pulldown 140 120 3x15
Straight Arm Lat Pull Down 42.5 35 4x12
Row Machine 75 65 1x20
Quads
Squat 225 190
Leg Press 270 230
Hack Squat 120 100
Leg Extensions 100 85
Hamstrings
Deadlift 305 260
Sumo Deadlift 265 225
Leg Curls 100 85
Romanian Deadlift 145 125
Single Leg
Single Leg Curl 45 40
Single Leg Extension 45 40
Single Leg Press 100 85
Pistol Squat 10 10
Biceps
Barbell Curl 60 50
Incline Curl 35 30
Hammer Curl 35 30
Cable Curl 55 45
Preacher Curl 40 35
Triceps
Close Grip Bench Press 140 120
Overhead Tricep Extension 60 50
Cable Rope Pushdown 60 50
Delts
Lateral Raise 25 20
Rear Delt Raise 25 20
Face Pulls 50 42.5
Overhead Press 115 100
Dumbbell Shoulder Press 50 45
 Weight Reps
40 10

Program Table
Week 1 Week 2 Week 3
0.5 0.55 0.6
0.5
0.3 0.35 0.4
0.4 0.45 0.5
0.65 0.7 0.75