For directions refer to the bottom of the page

Bench Press
Week 1
Week 2
Week 3
Week 4

Deload Week

Deadlift
Week 1
Week 2
Week 3
Week 4

Deload Week

SQUAT

5/3/1
Week 1
Week 2
Week 3
Week 4

Deload Week

Military Press (BB)

Week 1
Week 2
Week 3
Week 4

Deload Week

1 Rep Max

80

45
50
55
30

x 5 reps
x 3 reps
x 5 reps
x 5 reps

1 Rep Max

170

100
110
115
60

x 5 reps
x 3 reps
x 5 reps
x 5 reps

1 Rep Max

132

80
85
90
50

x 5 reps
x 3 reps
x 5 reps
x 5 reps

1 Rep Max

65

40
40
45
25

x 5 reps
x 3 reps
x 5 reps
x 5 reps

90 % of 1RM
55
55
60
35

90 % of 1RM
115
125
130
80

90 % of 1RM
90
95
100
60

90 % of 1RM
45
50
50
30

70
x 5 reps
x 3 reps
x 3 reps
x 5 reps

155
x 5 reps
x 3 reps
x 3 reps
x 5 reps

120
x 5 reps
x 3 reps
x 3 reps
x 5 reps

60
x 5 reps
x 3 reps
x 3 reps
x 5 reps

This is set up for the first wave of 5/3/1

0
To start DO NOT CHANGE ANY VALUES EXCEPT THE 4 MENTIONED BELOW

STEPS
1
2
3

Put in your 1 rep max for BB Bench Press ( CELL F4) and press enter, the excell sheet will
Put in your 1 rep max for Deadlifts ( CELL F12) and press enter
Put in your 1 rep max for Squats ( CELL F20) and press enter

Put in your 1 rep max for Military Press ( CELL F28) and press enter

For your second wave you should add 5lbs (upper body) and 10lbs (lower body) to your 90
The easiest way to do this is to go to cell H4 and click on it, it will say =MROUND (F4*0.9,5
After adding the +5 it should look like =MROUND (F4*0.9+5,5)
Also do the same for cell H12, then for cells H20 and H28 type +10 to add 10lbs.

So for the third wave, you would change the +5 to +10, and the +10 to +20, and so on for ea
You can decide to only add 5lbs per wave if you wish, the numbers listed above are from the

of the page

60
65
65
40

x 5 to failure
x3 to failure
x 1 to failure
x 5 reps

130
140
145
95

x 5 to failure
x3 to failure
x 1 to failure
x 5 reps

100
110
115
70

x 5 to failure
x3 to failure
x 1 to failure
x 5 reps

800
510
520

45
50
55
55
35

x 5 to failure
x3 to failure
x 1 to failure
x 5 reps

1575
675

NED BELOW

r, the excell sheet will give you the 90% as well as all the required %'s for 4 weeks

ower body) to your 90% of your 1 RM, according to the manual.

=MROUND (F4*0.9,5) what you will do is after the 0.9 type +5. That is it, now it will add 5lbs.

to add 10lbs.

o +20, and so on for each following wave you do.

ted above are from the manual.

For directions refer to the bottom of the page

Bench Press
Week 1
Week 2
Week 3
Week 4

Deload Week

Deadlift
Week 1
Week 2
Week 3
Week 4

Deload Week

SQUAT
Week 1
Week 2
Week 3
Week 4

Deload Week

Military Press (BB)

Week 1
Week 2
Week 3
Week 4

Deload Week

1 Rep Max

80

54
58
61
43

x 7 reps
x 5 reps
x 3 reps
x 5 reps

1 Rep Max

170

100
110
115
60

x 5 reps
x 3 reps
x 5 reps
x 5 reps

1 Rep Max

160

95
100
110
60

x 5 reps
x 3 reps
x 5 reps
x 5 reps

1 Rep Max

65

40
40
45
25

x 5 reps
x 3 reps
x 5 reps
x 5 reps

90 % of 1RM

72

x 5 sets
x 7 sets
x 10 sets
x 3 sets

90 % of 1RM
115
125
130
80

90 % of 1RM
110
115
125
75

90 % of 1RM
45
50
50
30

155
x 5 reps
x 3 reps
x 3 reps
x 5 reps

145
x 5 reps
x 3 reps
x 3 reps
x 5 reps

60
x 5 reps
x 3 reps
x 3 reps
x 5 reps

This is set up for the first wave of 5/3/1

0
To start DO NOT CHANGE ANY VALUES EXCEPT THE 4 MENTIONED BELOW

STEPS
1
2
3

Put in your 1 rep max for BB Bench Press ( CELL F4) and press enter, the excell sheet will
Put in your 1 rep max for Deadlifts ( CELL F12) and press enter
Put in your 1 rep max for Squats ( CELL F20) and press enter

Put in your 1 rep max for Military Press ( CELL F28) and press enter

For your second wave you should add 5lbs (upper body) and 10lbs (lower body) to your 90
The easiest way to do this is to go to cell H4 and click on it, it will say =MROUND (F4*0.9,5
After adding the +5 it should look like =MROUND (F4*0.9+5,5)
Also do the same for cell H12, then for cells H20 and H28 type +10 to add 10lbs.

So for the third wave, you would change the +5 to +10, and the +10 to +20, and so on for ea
You can decide to only add 5lbs per wave if you wish, the numbers listed above are from the

of the page
72

130
140
145
95

x 5 to failure
x3 to failure
x 1 to failure
x 5 reps

125
130
140
85

x 5 to failure
x3 to failure
x 1 to failure
x 5 reps

50
55
55
35

x 5 to failure
x3 to failure
x 1 to failure
x 5 reps

54
57.6
61.2
43.2

1890
2016
1836
648

45

1575
675

NED BELOW

r, the excell sheet will give you the 90% as well as all the required %'s for 4 weeks

ower body) to your 90% of your 1 RM, according to the manual.

=MROUND (F4*0.9,5) what you will do is after the 0.9 type +5. That is it, now it will add 5lbs.

to add 10lbs.

o +20, and so on for each following wave you do.

ted above are from the manual.

For directions refer to the bottom of the page

Bench Press 7/5/3
Week 1
Week 2
Week 3
Week 4
Deload

Deadlift

7/5/3
Week 1
Week 2
Week 3
Week 4
Deload

Squat

7/5/3
Week 1
Week 2
Week 3
Week 4
Deload

OPH

7/5/3
Week 1
Week 2
Week 3
Week 4
Deload

1 Rep Max

80

56
60
63
45
71
64

x 7 reps
x 5 reps
x 3 reps
x 5 reps
AMRAP
back off

1 Rep Max

170

119
126
134
95
150
135

7
5
3
x 5 reps
AMRAP
back off

1 Rep Max

160

112
119
127
89
142
127

7
5
3
x 5 reps
AMRAP
back off

1 Rep Max

67

47
50
53
38
60
54

x 7 reps
x 5 reps
x 3 reps
x 5 reps
AMRAP
back off

90 % of 1RM

75

x 5 sets
x 7 sets
x 10 sets
x 3 sets
1 set
2~4 sets

90 % of 1RM

158

x 5 sets
x 7 sets
x 10 sets
x 3 sets
1 set
2~4 sets

90 % of 1RM

149

x 5 sets
x 7 sets
x 10 sets
x 3 sets
1 set
2~4 sets

90 % of 1RM

63

x 5 sets
x 7 sets
x 10 sets
x 3 sets
1 set
2~4 sets

This is set up for the first wave of 5/3/1

To start DO NOT CHANGE ANY VALUES EXCEPT THE 4 MENTIONED BELOW

STEPS
1

Put in your 1 rep max for BB Bench Press ( CELL F4) and press enter, the excell sheet will g

2
3
4

Put in your 1 rep max for Deadlifts ( CELL F12) and press enter
Put in your 1 rep max for Squats ( CELL F20) and press enter
Put in your 1 rep max for Military Press ( CELL F28) and press enter

For your second wave you should add 5lbs (upper body) and 10lbs (lower body) to your 90%
The easiest way to do this is to go to cell H4 and click on it, it will say =MROUND (F4*0.9,5)
After adding the +5 it should look like =MROUND (F4*0.9+5,5)
Also do the same for cell H12, then for cells H20 and H28 type +10 to add 10lbs.

So for the third wave, you would change the +5 to +10, and the +10 to +20, and so on for ea
You can decide to only add 5lbs per wave if you wish, the numbers listed above are from the

ottom of the page

Barbell
18
0

20
1
20

10
2
20

20
1
20

10
10
100

20
1
20

10
8
80

Plate
5
2
10
56

2.5
2
5

Kha
0.17
6
1

Ko cp
0.50

2.5

Kha t
0.17

Ko cp
0.50

Kha t
0.17
6
1

Ko cp
0.50
2
1

2.5
2
5

Kha t
0.17
6
1

Ko cp
0.50
2
1

1800

4165

Barbell
18
0

Barbell
18
0

Barbell
18
0

20
1
20

10
2
20

Plate
5
0
120

Plate
5
2
10
112

Plate
5
0
47

2.5

MENTIONED BELOW

ress enter, the excell sheet will give you the 90% as well as all the required %'s for 4 weeks

d 10lbs (lower body) to your 90% of your 1 RM, according to the manual.
it will say =MROUND (F4*0.9,5) what you will do is after the 0.9 type +5. That is it, now it will add 5lbs.

ype +10 to add 10lbs.

he +10 to +20, and so on for each following wave you do.

mbers listed above are from the manual.

0.75
0.8
0.85
0.6

0
0
0
0

0
0
0
0

Matt ogus 7/5/3

Squat

1 Rep Max

160

Week 1
Week 2
Week 3

112
119
127
89
142
127

Week 4
Deload

Bench Press

1 Rep Max

80

Week 1
Week 2
Week 3

56
60
63
45
71
64

Week 4
Deload

Deadlift

1 Rep Max

170

Week 1
Week 2
Week 3

119
126
134
95
150
135

Week 4
Deload

OPH

1 Rep Max

67

Week 1
Week 2
Week 3

47
50
53
38
60
54

Week 4
Deload

90 % of 1RM
x 7 reps
x 5 reps
x 3 reps
x 5 reps
AMRAP
back off

90 % of 1RM
x 7 reps
x 5 reps
x 3 reps
x 5 reps
AMRAP
back off

90 % of 1RM
x 7 reps
x 5 reps
x 3 reps
x 5 reps
AMRAP
back off

90 % of 1RM
x 7 reps
x 5 reps
x 3 reps
x 5 reps
AMRAP
back off

149
x 5 sets
x 7 sets
x 10 sets
x 3 sets
1 set
2~4 sets
75
x 5 sets
x 7 sets
x 10 sets
x 3 sets
1 set
2~4 sets
158
x 5 sets
x 7 sets
x 10 sets
x 3 sets
1 set
2~4 sets
63
x 5 sets
x 7 sets
x 10 sets
x 3 sets
1 set
2~4 sets

This is set up for the first wave of 5/3/1

To start DO NOT CHANGE ANY VALUES EXCEPT THE 4 MENTIONED BELOW

STEPS

1
2
3
4

Put in your 1 rep max for BB Bench Press ( CELL F4) and press enter, the excell sheet will g
Put in your 1 rep max for Deadlifts ( CELL F12) and press enter
Put in your 1 rep max for Squats ( CELL F20) and press enter
Put in your 1 rep max for Military Press ( CELL F28) and press enter

For your second wave you should add 5lbs (upper body) and 10lbs (lower body) to your 90%
The easiest way to do this is to go to cell H4 and click on it, it will say =MROUND (F4*0.9,5)
After adding the +5 it should look like =MROUND (F4*0.9+5,5)
Also do the same for cell H12, then for cells H20 and H28 type +10 to add 10lbs.

So for the third wave, you would change the +5 to +10, and the +10 to +20, and so on for ea
You can decide to only add 5lbs per wave if you wish, the numbers listed above are from the

NED BELOW

Barbell
18
1
18

20
0

10
10
100

Barbell
18
1
18

20
0

10
4
40

Barbell
18
1
18

20
0

20
0

Plate
5
0
63

10
12
120

Plate
5
2
10
150

10
2
20

Plate
5
2
10
50

Barbell
18
1
18

Plate
5
2
10
128

2.5

Kha t
0.17

Ko cp
0.50

Kha
0.17

Ko cp
0.50

Kha t
0.17
6
1

Ko cp
0.50
2
1

Kha t
0.17
6
1

Ko cp
0.50
2
1

2.5
2
5

2.5
0

2.5
0

0.75
0.8
0.85
0.6

er, the excell sheet will give you the 90% as well as all the required %'s for 4 weeks

(lower body) to your 90% of your 1 RM, according to the manual.

y =MROUND (F4*0.9,5) what you will do is after the 0.9 type +5. That is it, now it will add 5lbs.
to add 10lbs.

to +20, and so on for each following wave you do.

sted above are from the manual.

#REF!
#REF!
#REF!
#REF!

#REF!
#REF!
#REF!
#REF!

12
2250

1350

1080

1570
1568
626
3764

1978.2 1.663471
1975.68 1.661352
788.76 0.663269

A1

Leg

Back

1 Squat
2 Machine leg press
Leg extension
3
Leg curl
4 Floor glute-ham
Standing calf raise
5
Seated calf raise

1
2
3
4
5

B1
1 Conventional deadlfit
2 Bent over barbell row
Bent over dumbbell row
3
Seated cable row narrow grip
Seated cable row wide grip
4
High-pulley lateral extensions
5 Bicep
6 Abs

B2
1 Sumo deadlift
2 Pull up
Lat pull down wide grip
3
Machine lat pull down wide grip
Lat pull down close grip
4
Straight lat pull down
5 Shrugs
6 Bicep

1
2

Chest +
Shoulder

A2

3
4
5
6

C1
Flat barbell bench press
Incline dumbbell bench press
Close grip dumbbell press
Cable crossover fly high to low
Cable crossover fly middle
Cable crossover fly low to high
Dip
Front plate raise
Pull over
Lateral dumbbell raise
Facepull
Tricep

1
2
3
4
5
6
7
8

Squat
Machine leg press High, Wide
Lungle
Stiff leg deadlift
Seated calf raise

C2
Standing over head press
Incline dumbbell bench press
Close grip dumbbell press
Cable crossover fly middle (dropsets)
Arnold press
Lateral dumbbell raise
Dip
Front plate raise
Bent over lateral rise
Facepull
Tricep
Abs

Day
Mon
Tue
Wed
Thu
Fri
Sat
Sun

Workout
Leg
Back
Chest
Rest
Back
Shoulder
Rest

W1
A1
B1
C1
B2
C2

W2
A2
B1
C1
B2
C2