IMPORTANT: Only Modify the Boxes in Yellow!

The 1RM estimator in this spreadsheet is based on Matt Brzycki's (36*weight)/(37-reps done), which is a much more accurate e
To begin, enter the weight and reps down for each of the four exercises.

In Cycle 1, your working 1RMs are the 90% on top of the spreadsheet.
For Cycle 2 and beyond, the current working 1RMs are listed on the right hand side.
Here is how the rep goals work:
- In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. So if you are able to achieve the rep
goal, your estimated 1RM will be at least 5lbs more than your working 1RM In week 2, the rep goal will be
generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works for
week 3 if you get the rep goal.
- If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your
current working 1RM, the following week's rep goal will still be generated by adding 5lbs onto your estimated
1RM.
- However, if the estimated 1RM is lower than your current working 1RM at any given week, the rep goal for
next week will be calculated such that you will beat your current working 1RM by 5lbs or more.

For Example:
Say my current working 1RM is 365 for squat. For week 1, I need to get 5+ for 310. The calculator also tells me
that in order to beat my working 1RM of 365 by 5lbs, I will need to get at least 7 reps of 310 which will put me at
an estimated 370.
If I do get 7 reps, I will have to do 330x6=385 in week 2 to beat my max of 370 because if I only get 330x5, that
is still an estimated max of 370.
But say I wasn't feeling all that great and only went for the minimum number of 5 reps, that puts my estimated
1RM at 350, which is lower than my current working 1RM of 365. Therefore in week 2, the calculator will again
add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this scenario it will be 330x5 which
gives an estimated 1RM of 370.
From cycle to cycle, the working 1RMs for Squats and Deadlift will be increased by 10lbs and Press and Bench
by 5lbs.
You do have the option of changing this to your own preference by editing the cycle increment.
In addition, you can also manually enter the weight for your next cycle. This is NOT RECOMMENDED as it will
also erase the formula associated with it.

is a much more accurate estimation than Wendler's overly optimistic forumla.

5/3/1 Calculator
WeightReps
Military 122.5 8
Deadlift 285
5
Bench 205
9
Squat 235
9
PC
145
5

1RM
150
320
265
300
165

90%
135
290
240
270
150

1RM Calculator
Weight

Reps

v1.1

Rep Calculator
Weight 1RM Reps Req'd

1RM

Cycle 1
Week 1 3x5
Weight
Military

Deadlift

Bench

Squat

PC

90
100
115
190
220
245
155
180
205
175
205
230
100
115
130

Week 2 3x3

Rep 1RM Reps

1RM
Goal Goal Done

Weight
Military

140

110
Deadlift

295

295

245

275

275

155

140

Bench

Squat

PC

95
110
120
205
230
260
170
190
215
190
215
245
105
120
135

Rep
Goal

1RM Reps
1RM
Goal Done

140

300

285

155

Week 9 3x5

Week 10 3x3

Rep 1RM Reps

Weight
1RM
Goal Goal Done
90
Military
105
120
7
145
195
Deadlift
225
255
7
305
160
Bench
185
210
7
250
180
Squat
210
240
7
290

Rep
Goal

Weight
Military

Deadlift

Bench

Squat

Week 3 5/3/1

115

Weight
100
Military 115
130
220
Deadlift 245
275
180
Bench 205
230
205
Squat 230
255
115
PC
130
145

Rep
Goal

Week 11 5/3/1

1RM Reps
1RM
Goal Done

Weight

Rep
Goal

105
Military 120
135
225
Deadlift 255
285
185
Bench 210
235
210
Squat 240
265

100
110
125
210
240
270
170
195
220
195
225
250

Cycle 3
Week 9 3x5

Military

Rep 1RM Reps

Weight
1RM
Goal Goal Done
95
110
125
7
150

Week 10 3x3
Weight
Military

100
115
130

Rep
Goal

1RM Reps
1RM
Goal Done

Week 11 5/3/1
Weight
110
Military 125
140

Rep
Goal

Deadlift

Bench

Squat

200
235
265
165
190
215
190
220
245

Deadlift
7

320

260

295

Bench

Squat

235
Deadlift 265
295
190
Bench 215
240
220
Squat 245
275

215
250
280
175
200
225
205
230
260

Cycle 4
Week 13 3x5

Week 14 3x3

Rep 1RM Reps

Weight
1RM
Goal Goal Done
100
Military
115
130
7
155
210
Deadlift
240
270
7
325
165
Bench
190
215
7
260
195
Squat
225
255
7
305

Rep
Goal

Weight
Military

Deadlift

Bench

Squat

Week 15 5/3/1

1RM Reps
1RM
Goal Done

Weight

Rep
Goal

115
Military 130
145
240
Deadlift 270
305
190
Bench 215
240
225
Squat 255
285

105
120
135
225
255
290
180
205
230
210
240
270

Cycle 5
Week 17 3x5

Week 18 3x3

Rep 1RM Reps

Weight
1RM
Goal Goal Done
100
Military
115
130
8
160
215
Deadlift
250
280
7
335
170
Bench
195
220
7
265
200
Squat
235
265
7
320

Rep
Goal

Weight
Military

Deadlift

Bench

Squat

Week 19 5/3/1

1RM Reps
1RM
Goal Done

Weight

Rep
Goal

115
Military 130
145
250
Deadlift 280
315
195
Bench 220
245
235
Squat 265
295

110
125
140
230
265
295
180
210
235
215
250
280

Cycle 6
Week 21 3x5

Military

Rep 1RM Reps

Weight
1RM
Goal Goal Done
105
120
135
8
170
220

Week 22 3x3
Weight
Military

110
130
145
240

Rep
Goal

1RM Reps
1RM
Goal Done

Week 23 5/3/1
Weight
120
Military 135
150
255

Rep
Goal

Deadlift

Bench

Squat

255
290
170
200
225
210
240
270

Deadlift
7

350

270

325

Bench

Squat

270
305
185
210
240
225
255
290

Deadlift 290
325
200
Bench 225
250
240
Squat 270
305

Created by diregna
Cycle Increment
Military
5
Deadlift
10
Bench
5
Squat
10

Reps Req'd

Week 3 5/3/1 Rep

Week 4 Deload

1RM s
1RM
Goal Don
e

Weight
Military

140
Deadlift
5

310
Bench

Squat

Week 11 5/3/1 Rep

Military
Deadlift
Bench
Squat

140
300
245
280

Week 12 Deload

1RM s
1RM
Goal Don
e

Weight
Military

Deadlift

Bench

Squat

Week 11 5/3/1 Rep

55
70
80
115
145
175
95
120
145
110
135
160

Suggested Cycle 2 1RM

55
70
85
120
150
180
100
125
145
110
140
170

Suggested Cycle 3 1RM

Military
Deadlift
Bench
Squat

145
310
250
290

Week 12 Deload

1RM s
1RM
Goal Don
e

Weight
Military

60
75
85

Suggested Cycle 4 1RM

Military
Deadlift
Bench

150
320
255

Deadlift

Bench

Squat

Week 15 5/3/1 Rep

Weight
Military

Deadlift

Bench

Squat

300

60
75
90
130
160
190
100
130
155
120
150
180

Suggested Cycle 5 1RM

Military
Deadlift
Bench
Squat

155
330
260
310

Week 20 Deload

1RM s
1RM
Goal Don
e

Weight
Military

Deadlift

Bench

Squat

Week 23 5/3/1 Rep

Squat

Week 16 Deload

1RM s
1RM
Goal Don
e

Week 19 5/3/1 Rep

125
155
185
100
125
150
115
145
175

60
80
95
130
165
200
105
130
155
125
155
185

Suggested Cycle 6 1RM

Military
Deadlift
Bench
Squat

160
340
265
320

Week 24 Deload

1RM s
1RM
Goal Don
e

Weight
Military

65
80
95
135

Suggested Cycle 7 1RM

Military
Deadlift
Bench
Squat

165
350
270
330

Deadlift

Bench

Squat

170
205
105
135
160
130
160
190

V1.0

Completed Caculators

V1.1

Updated rounding in Rep Goals resulting in higher accuracy

Added a Rep Req'd Calculator

Credits:
All credits of the program design goes to Jim Wendler, make sure to check out his book here for full information on the program

ormation on the program: http://store.jimwendler.com/ProductDetails.asp?ProductCode=5312EDEBOOK