5/3/1 for Beginners Spreadsheet

Begin by filling 1 RM (1 Rep Max) in the yellow boxes

Spreadsheet will then automatically calculate your Training Maxes by taking 90% of your 1
After every cycle add weight to the Training Max box. Based on your capacity you can add 2
Log your rep PRs in the PR sheet

Progression:
After each cycle
Squat and deadlift: Add 2.5-5 kg
Bench and Press: Add 1.25-2.5 kg
You can do a deload in every second cycle if you feel like you need it.
Assistance work:
For each workout, pick one or two exercises from each category and do a total of 50-100 reps.
You can follow whatever set/rep scheme. But you should perform a total of 50-100 reps.
For example: ‘push’ could be 4 x 10 of DB bench and 4 x 10 of triceps push-downs for 80 total reps.
PUSH: Push-ups, dumbbell bench or incline press, dips, triceps extensions or triceps push-d
PULL: Pull ups or chin ups, curls, dumbbell or barbell or machine rows, lat pull-down, band p
Core or Leg: Any Ab exercise, reverse hyper-extensions, back raises, step-ups, lunges, one
 SQ BP TBDL OHP START BY FILLING IN YOUR 1RM (1 REP MAX) IN THE YELLOW BOXES
1RM 100 100 100 100 1RM IT WILL THEN CALCULATE A TRAINING MAX TO BASE YOUR PROGRAM OFF BY TA
TM 90 90 90 90 TM AFTER EACH CYCLE YOU ADD WEIGHT TO THE TRAINING MAX BOX. USUALLY 5-1

WEEK 1
SQUAT TRAP BAR DEADLIFT BENCH SQUAT
% WEIGHT SETS REPS % WEIGHT SETS REPS % WEIGHT SETS REPS %

40% 35 1 5 40% 35 1 5 40% 35 1 5 40%

50% 45 1 5 50% 45 1 5 50% 45 1 5 50%
60% 55 1 3 60% 55 1 3 60% 55 1 3 60%
65% 57.5 1 5 65% 57.5 1 5 65% 57.5 1 5 70%
75% 67.5 1 5 75% 67.5 1 5 75% 67.5 1 5 80%
85% 77.5 1 5+ 85% 77.5 1 5+ 85% 77.5 1 5+ 90%
65% 57.5 5 5 65% 57.5 5 5 65% 57.5 5 5 70%
BENCH OVERHEAD PRESS SQUAT BENCH
40% 35 1 5 40% 35 1 5 40% 35 1 5 40%
50% 45 1 5 50% 45 1 5 50% 45 1 5 50%
60% 55 1 3 60% 55 1 3 60% 55 1 3 60%
65% 57.5 1 5 65% 57.5 1 5 65% 57.5 1 5 70%
75% 67.5 1 5 75% 67.5 1 5 75% 67.5 1 5 80%
85% 77.5 1 5+ 85% 77.5 1 5+ 85% 77.5 1 5+ 90%
65% 57.5 5 5 65% 57.5 5 5 65% 57.5 5 5 70%
ASSISTANCE ASSISTANCE ASSISTANCE ASSISTANCE
PUSH PUSH PUSH PUSH
PULL PULL PULL PULL
CORE CORE CORE CORE

ASSISTANCE WORK:
EACH DAY, PICK ONE/TWO EXERCISES FROM EACH CATEGORY AND PERFORM A TOTAL OF 50-100 TOTAL REPS
DO WHATEVER SET/REP SCHEME YOU WANT. EXAMPLE FOR 'PUSH' COULD BE 4X10 OF DIPS AND 4X10 OF TRICEP EXTEN
PUSH:
DIPS, PUSH-UPS, DB BENCH/INCLINE/OVERHEAD PRESS, TRICEPS EXTENSIONS/PUSHDOWNS
PULL:
CHIN-UPS/PULL-UPS, INVERTED ROWS, ROWS (DB/MACHINE/BB), FACE PULLS, BAND PULL-APARTS, LAT PULLDOWN, CU
SINGLE LEG/CORE:
ANY ABDOMINAL WORK, BACK RAISES, REVERSE HYPEREXTENSIONS, LUNGES, STEP-UPS, BULGARIAN ONE-LEG SQUATS,
ELLOW BOXES
OUR PROGRAM OFF BY TAKING 90% OF YOUR 1RM
NG MAX BOX. USUALLY 5-10 LBS

WEEK 2
SQUAT TRAP BAR DEADLIFT BENCH SQUAT
WEIGHT SETS REPS % WEIGHT SETS REPS % WEIGHT SETS REPS % WEIGHT SETS

35 1 5 40% 35 1 5 40% 35 1 5 40% 35 1

45 1 5 50% 45 1 5 50% 45 1 5 50% 45 1
55 1 3 60% 55 1 3 60% 55 1 3 60% 55 1
62.5 1 3 70% 62.5 1 3 70% 62.5 1 3 75% 67.5 1
72.5 1 3 80% 72.5 1 3 80% 72.5 1 3 85% 77.5 1
80 1 3+ 90% 80 1 3+ 90% 80 1 3+ 95% 85 1
62.5 5 5 70% 62.5 5 5 70% 62.5 5 5 75% 67.5 5
BENCH OVERHEAD PRESS SQUAT BENCH
35 1 5 40% 35 1 5 40% 35 1 5 40% 35 1
45 1 5 50% 45 1 5 50% 45 1 5 50% 45 1
55 1 3 60% 55 1 3 60% 55 1 3 60% 55 1
62.5 1 3 70% 62.5 1 3 70% 62.5 1 3 75% 67.5 1
72.5 1 3 80% 72.5 1 3 80% 72.5 1 3 85% 77.5 1
80 1 3+ 90% 80 1 3+ 90% 80 1 3+ 95% 85 1
62.5 5 5 70% 62.5 5 5 70% 62.5 5 5 75% 67.5 5
ASSISTANCE ASSISTANCE ASSISTANCE ASSISTANCE
PUSH PUSH PUSH PUSH
PULL PULL PULL PULL
CORE CORE CORE CORE

PROGRESSION;
0 TOTAL REPS AFTER EACH 3-WEEK CYCLE ADD 5-10 LBS TO SQUAT AND TRAP BAR DEA
D 4X10 OF TRICEP EXTENSIONS FOR 80 TOTAL REPS AFTER EACH 3-WEEK CYCLE ADD 2.5-5 LBS TO BENCH AND OVERHEAD PR
EVERY SECOND CYCLE (WEEK 7) YOU CAN DO A DELOAD IF YOU FEEL LIKE

LOG YOUR REP PRS IN THE PR SHEET

RTS, LAT PULLDOWN, CURLS

RIAN ONE-LEG SQUATS, KB SNATCHES, SWINGS

 WEEK 3
SQUAT TRAP BAR DEADLIFT BENCH
REPS % WEIGHT SETS REPS % WEIGHT SETS REPS

5 40% 35 1 5 40% 35 1 5
5 50% 45 1 5 50% 45 1 5
3 60% 55 1 5 60% 55 1 5
5 75% 67.5 1 5 75% 67.5 1 5
3 85% 77.5 1 3 85% 77.5 1 3
1+ 95% 85 1 1+ 95% 85 1 1+
5 75% 67.5 5 5 75% 67.5 5 5
BENCH OVERHEAD PRESS SQUAT
5 40% 35 1 5 40% 35 1 5
5 50% 45 1 5 50% 45 1 5
3 60% 55 1 3 60% 55 1 3
5 75% 67.5 1 5 75% 67.5 1 5
3 85% 77.5 1 3 85% 77.5 1 3
1+ 95% 85 1 1+ 95% 85 1 1+
5 75% 67.5 5 5 75% 67.5 5 5
ASSISTANCE ASSISTANCE ASSISTANCE
PUSH PUSH PUSH
PULL PULL PULL
CORE CORE CORE

SQUAT AND TRAP BAR DEADLIFT

BENCH AND OVERHEAD PRESS
A DELOAD IF YOU FEEL LIKE IT;
Squat 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Bench 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0 0 0 0
Deadlift 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Press 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0

For each lift, fill in your xRM in the white boxes

The line under will show your Estimated 1RM
 PR SHEET
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0.00 0.00
6.00 7.00 8.00 9.00 10.00 11.00
0 0 0 0 0 0
0 0 0 0 0 0
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0 0
6.00 7.00 8.00 9.00 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0 0 0
 12 13 14 15 Squat
0 0 0 0 Rep max
0.00 0.00 0.00 0.00 E1RM
12.00 13.00 14.00 15.00 Paused Bench
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Deadlift
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Press
0 0 0 0 Rep max
0 0 0 0 E1RM