5/3/1 Cycle: 1

Day 1 Day 2 Day 3 Day 4

Deadlift OHP Squat Bench Intensity
Heavy
Wave 1 Medium
Light
Heavy
Wave 2 Medium
Light
Heavy
Wave 3 Medium
Light

Deadlift Week 1 - M Week 2 - L Week 3 - H Week 4 - L Week 5 - H

Set 1 120 110 130 120 140
Set 2 140 130 150 140 160
Set 3 160 150 170 160 180
Assistance Light Heavy Medium Light Heavy
Conditioning Heavy Medium Light Heavy Medium
PR: Set 3

Overhead Press Week 1 - H Week 2 - M Week 3 - L Week 4 - M Week 5 - L

Set 1 47.5 45 40 47.5 45
Set 2 55 52.5 47.5 55 52.5
Set 3 62.5 60 55 62.5 60
Assistance Medium Light Heavy Medium Light
Conditioning Light Heavy Medium Light Heavy
PR: Set 3

Squat Week 1 - L Week 2 - H Week 3 - M Week 4 - H Week 5 - M

Set 1 87.5 102.5 95 110 102.5
Set 2 102.5 120 110 127.5 120
Set 3 120 135 127.5 142.5 135
Assistance Heavy Medium Light Heavy Medium
Conditioning Medium Light Heavy Medium Light
PR: Set 3

Bench Press Week 1 - M Week 2 - L Week 3 - H Week 4 - L Week 5 - H

Set 1 70 65 77.5 70 82.5
Set 2 82.5 77.5 90 82.5 95
Set 3 95 90 100 95 107.5
Assistance Light Heavy Medium Light Heavy
Conditioning Heavy Medium Light Heavy Medium
PR: Set 3
 Core Lift
Rep Range OH Press
8/6/4 Deadlift
10/8/6 Bench Press
12/10/8 Squat
6/4/2
8/6/4 1RM = (Weight x Reps x .0333) + W
10/8/6
5/3/1 Deadlift
6/4/2 Week 1, 4, 7 M/L/H
8/6/4 Week 2, 5, 8 L/H/M
Week 3, 6, 9 H/M/L

Week 6 - M Week 7 - H Week 8 - M Week 9 - L Okay, all fixed!

130 150 140 130 I had the weight repeating in 3 wee
150 170 160 150 Now it correctly goes M/LH, L/H/M
170 190 180 170
Medium Light Heavy Medium I moved everything over to the righ
Light Heavy Medium Light
Drag a box over the calendar, down
File > Print, on the right hand side i
Week 6 - H Week 7 - L Week 8 - H Week 9 - M And you probably want this in portr
52.5 47.5 55 52.5
60 55 62.5 60 For people who haven't used 5/3/1
67.5 62.5 70 67.5 All of the weights in the spreadshee
Heavy Medium Light Heavy or you will be overtraining very qui
Medium Light Heavy Medium
Traditionally, you would increase yo
For this program, Brian prescribes
Week 6 - L Week 7 - M Week 8 - L Week 9 - H So you can either rewrite your 1RM
95 110 102.5 120
110 127.5 120 135
127.5 142.5 135 150
Light Heavy Medium Light
Heavy Medium Light Heavy

Week 6 - M Week 7 - H Week 8 - M Week 9 - L

 77.5 90 82.5 77.5
90 100 95 90
100 112.5 107.5 100
Medium Light Heavy Medium
Light Heavy Medium Light
 Current 1RM Wendler Percentage
Brian said in the
comments to do 75 Wave 1
this program 200 0.65
based off your Heavy
1RM, not a TM. 120 0.75
160 0.85
0.6
= (Weight x Reps x .0333) + Weight Medium 0.7
0.8
OHP Squat Bench 0.55
H/M/L L/H/M M/L/H Light 0.65
M/L/H H/M/L L/H/M 0.75
L/H/M M/L/H H/M/L

the weight repeating in 3 week patterns (M/L/H, M/L/H, M/L/H for example)
it correctly goes M/LH, L/H/M, H/M/L, and is correct for the other days

ved everything over to the right to make a printable version easier

a box over the calendar, down to the last cell of the bench day
> Print, on the right hand side it says "Current Sheet", click the drop down button and click "Selected Cells"
you probably want this in portrait.

people who haven't used 5/3/1 before... Enter your 1RM and your TM is then calculated as 90% of your 1RM
f the weights in the spreadsheet are then calculated based on a % of your TM. Do NOT try to do this off your 1RM
u will be overtraining very quickly

itionally, you would increase your TM by 5lbs for Upper and 10lbs for Lower body movements after a full cycle.
his program, Brian prescribes a deload week for Week 10, and re-testing your 1RM for Week 11 (and 12 if you're advanced)
ou can either rewrite your 1RM after testing, or create a copy of this sheet (Right click Cycle 1 and hit Duplicate)
 Wendler Percentages
Wave 2 Wave 3
0.7 0.75
0.8 0.85
0.9 0.95
0.65 0.7
0.75 0.8
0.85 0.9
0.6 0.65
0.7 0.75
0.8 0.85

12 if you're advanced)