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com
5/3/1 Worksheet
IMPORTANT: Only Modify the Boxes Highlighted in Grey

Progress Tracker

The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 1RM
It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to correctly
Furthermore, your highest 1RM to date is always displayed on top of the sheet and of course, is done automatically for you.
The only thing that you need to do is enter the number of reps done in the main worksheet!

Note: The Progress Tracker is not yet available to for 3/5/1 Powerlifter. This feature may be added in future updates

Stall Adjustment

What really sets this 5/3/1 Worksheet apart from the every other weekly workout sheet is the Stall Adjustment. As much as we all w
time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, erasin
to reset more than once?

This is what the Stall Adjustment is for. Not only will you be able to choose which exercise to reset, but also by how much. This is all d
previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. You ca
everything will always be correctly adjusted. This includes the Progress Tracker!

To use this feature, simply type any words or letter into the Stall Box next to the appropriate exercise and enter the amount of weigh
cycle will be appropriately adjusted. Weights for the current cycle will remain unchanged.
Of course, nobody ever wants to use this feature ;)

Rep Goals

Explaination of Rep Goals

- In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. If you achieve the rep goal, your estimated 1RM
week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same conce
- If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current workin
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 b
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 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 est
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,
365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In
estimated 1RM of 370.
For 3/5/1 Powerlifting, the rep goals are only in effect for weeks 1 and 3. Week 3's rep goals are calculated based on week 1's estima
As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. You may no
1RM or even a lower 1RM.
This is when you should modify the rep goal feature in the Start-Options page.
Disclaimer: The rep goal is for you to play around with and is by no means trying to detract from the idea of 5/3/1. If you do

Other Features
Increment Per Cycle:
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.

Multi Estimators:
The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of reps
The Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RM
The Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM
The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)
KG or Pounds Support
Select 2.5 rounding to KG or 5 rounding to Pounds

Change Exercise Orders

Credits
This spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you the pro
Please purchase his 5/3/1 Books if you have not done so already.
Buy 5/3/1
The worksheet is protected by password and is not intended to be modified or changed without my direct consent or approval. The r
programmers for debugging, code refactoring, or development of future versions.

Contact Me: You can reach me by the way of Private Messaging Pazienxa on Bodybuilding.com/forums. Registration is required.
 v2.1 by Pazienxa
the Boxes Highlighted in Grey

ss Tracker

ber of reps done and the estimated 1RM will be automatically graphed and logged.
nd tracker will be adjusted to correctly reflect this!
is done automatically for you.

added in future updates

djustment

he Stall Adjustment. As much as we all want never ending progress, there comes a
justing your entire workout logs, erasing your past progress, and what if you have

reset, but also by how much. This is all done without adjusting the numbers from
y adjusted to reflect the amount. You can reset as many times as necessary and

exercise and enter the amount of weight to back off. Your weights for the NEXT

p Goals

ve the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM In
) estimated 1RM and the same concept works for week 3 if you get the rep goal.
till greater than your current working 1RM, the following week's rep goal will still be

week, the rep goal for next week will be calculated such that you will beat your current

calculator also tells me that in order to beat my working 1RM of 365 by 5lbs, I will need

if I only get 330x5, that is still an estimated max of 370.

, that puts my estimated 1RM at 350, which is lower than my current working 1RM of
M of 365 and calculate the rep goal. In this scenario it will be 330x5 which gives an

are calculated based on week 1's estimated 1RM

et a more accurate estimate. You may notice that the rep goal for the next week may give the same

tract from the idea of 5/3/1. If you don't like it, by all means, ignore it!

Features

bs and Press and Bench by 5lbs.

rement.

number of reps
t of weight to achive a certain 1RM
ber of reps to achieve a certain 1RM

edits
er. It is not intended to teach you the program or training methodologies.

out my direct consent or approval. The raw version will only be released to serious

m/forums. Registration is required.

 531 Start/Options
Weight Reps 1RM 90% Multi Estimator
Military Weight Reps 1RM
Deadlift
Bench
Squat
Note: Information only needs to be entered once. Your
training maxes will be automatically updated in each
cycle.

Increment/Cycle Rep Goal Increment

Military 5 Military 5 5/3/1 Program
Deadlift 10 Deadlift 5 3/5/1 Powerlifters
Bench 5 Bench 5 Progress Tracker
Squat 10 Squat 5

Rounding
5
 1RM Calculator Rep Goal Calculator
Weight Reps 1RM Weight

Week 1 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 5 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 9 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift
Bench Bench

Squat Squat

Week 13 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 17 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 21 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military
Deadlift Deadlift

Bench Bench

Squat Squat

Week 25 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 29 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 33 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 37 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 41 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 45 3x5
 Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 49 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat
5/3/1 Calculator v2.1
Rep Goal Calculator Weight Calculator
1RM Rep 1RM Reps Weight

Cycle 1
Week 2 3x3 Week 3 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 2
Week 6 3x3 Week 7 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 3
Week 10 3x3 Week 11 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift
 Bench

Squat

Cycle 4
Week 14 3x3 Week 15 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 5
Week 18 3x3 Week 19 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 6
Week 22 3x3 Week 23 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military
 Deadlift

Bench

Squat

Cycle 7
Week 26 3x3 Week 27 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 8
Week 30 3x3 Week 31 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 9
Week 34 3x3 Week 35 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done
 Military

Deadlift

Bench

Squat

Cycle 10
Week 38 3x3 Week 39 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 11
Week 42 3x3 Week 43 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 12
Week 46 3x3 Week 47 5/3/1
 Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 13
Week 50 3x3 Week 51 5/3/1
Rep 1RM Reps Rep 1RM Reps
1RM Weight
Goal Goal Done Goal Goal Done

Military

Deadlift

Bench

Squat
 Start/Options
Progress Tracker

Week 4 Deload
1RM Weight Cycle 1 1RM

Military
Military Deadlift
Bench
Squat
Deadlift

Bench

Squat

Week 8 Deload
Backoff
1RM Weight Cycle 2 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 12 Deload
Backoff
1RM Weight Cycle 3 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift
 Bench

Squat

Week 16 Deload
Backoff
1RM Weight Cycle 4 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 20 Deload
Backoff
1RM Weight Cycle 5 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 24 Deload
Backoff
1RM Weight Cycle 6 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
 Squat 10
Deadlift

Bench

Squat

Week 28 Deload
Backoff
1RM Weight Cycle 7 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 32 Deload
Backoff
1RM Weight Cycle 8 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 36 Deload
Backoff
1RM Weight Cycle 9 1RM Stall Amount
Military 10
 Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 40 Deload
Backoff
1RM Weight Cycle 10 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 44 Deload
Backoff
1RM Weight Cycle 11 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 48 Deload
 Backoff
1RM Weight Cycle 12 1RM Stall Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 52 Deload
1RM Weight Cycle 13 1RM

Military
Military Deadlift
Bench
Squat
Deadlift

Bench

Squat
 5/3/1 Progress Tracker
Note: Progress tracker is NOT compatible with 3/
Highest Estimated 1RM to Date
Military Deadlift Bench

1 1

0.9 0.9

0.8 0.8

0.7 0.7

0.6 0.6

0.5 0.5

0.4 0.4

0.3 0.3

0.2 0.2

0.1 0.1

0 0
0 10 20 30 40 50 60 0 10
1 1

0.9 0.9

0.8 0.8

0.7 0.7

0.6 0.6

0.5 0.5

0.4 0.4

0.3 0.3

0.2 0.2

0.1 0.1

0 0
0 10 20 30 40 50 60 0 10
ogress Tracker v1.0
NOT compatible with 3/5/1 Powerlifters
ated 1RM to Date 5/3/1 Program
Squat 3/5/1 Powerlifters
Start/Options
1
Cycle
0.9
1
0.8

0.7
2
0.6

0.5 3

0.4
4
0.3

0.2
5
0.1

0 6
0 10 20 30 40 50 60
1 7
0.9

0.8 8

0.7
9
0.6

0.5
10
0.4

0.3 11

0.2
12
0.1

0
13
0 10 20 30 40 50 60
 Military Deadlift Bench Squat
Wk 1RM 1RM 1RM 1RM
1
2
3
5
6
7
9
10
11
13
14
15
17
18
19
21
22
23
25
26
27
29
30
31
33
34
35
37
38
39
41
42
43
45
46
47
49
50
51
 1RM Calculator Rep Goal Calculator
Weight Reps 1RM Weight 1RM

Week 1 3x3 Week 2 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 5 3x3 Week 6 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 9 3x3 Week 10 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift
Bench Bench

Squat Squat

Week 13 3x3 Week 14 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 17 3x3 Week 18 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 21 3x3 Week 22 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military
Deadlift Deadlift

Bench Bench

Squat Squat

Week 25 3x3 Week 26 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 29 3x3 Week 30 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 33 3x3 Week 34 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 37 3x3 Week 38 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 41 3x3 Week 42 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 45 3x3 Week 46 3x5

 Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

Week 49 3x3 Week 50 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat
3/5/1 Powerlifting v1.1
Rep Goal Calculator Weight Calculator
Rep 1RM Reps Weight

Cycle 1
Week 2 3x5 Week 3 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 2
Week 6 3x5 Week 7 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 3
Week 10 3x5 Week 11 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift
 Bench

Squat

Cycle 4
Week 14 3x5 Week 15 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 5
Week 18 3x5 Week 19 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 6
Week 22 3x5 Week 23 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military
 Deadlift

Bench

Squat

Cycle 7
Week 26 3x5 Week 27 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 8
Week 30 3x5 Week 31 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 9
Week 34 3x5 Week 35 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
 Military

Deadlift

Bench

Squat

Cycle 10
Week 38 3x5 Week 39 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 11
Week 42 3x5 Week 43 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 12
Week 46 3x5 Week 47 5/3/1
 Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat

Cycle 13
Week 50 3x5 Week 51 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done

Military

Deadlift

Bench

Squat
 Start/Options

Week 4 Deload
Singles
Weight Cycle 1 1RM
x2
Military
Military Deadlift
Bench
Squat
Deadlift

Bench

Squat

Week 8 Deload
Singles Backoff
Weight Cycle 2 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 12 Deload
Singles Backoff
Weight Cycle 3 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift
 Bench

Squat

Week 16 Deload
Singles Backoff
Weight Cycle 4 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 20 Deload
Singles Backoff
Weight Cycle 5 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 24 Deload
Singles Backoff
Weight Cycle 6 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
 Squat 10
Deadlift

Bench

Squat

Week 28 Deload
Singles Backoff
Weight Cycle 7 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 32 Deload
Singles Backoff
Weight Cycle 8 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 36 Deload
Singles Backoff
Weight Cycle 9 1RM Stall
x2 Amount
Military 10
 Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 40 Deload
Singles Backoff
Weight Cycle 10 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 44 Deload
Singles Backoff
Weight Cycle 11 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 48 Deload
Singles Backoff
Weight Cycle 12 1RM Stall
x2 Amount
Military 10
Military Deadlift 10
Bench 10
Squat 10
Deadlift

Bench

Squat

Week 52 Deload
Singles Weight Cycle 13 1RM
x2
Military
Military Deadlift
Bench
Squat
Deadlift

Bench

Squat
V1.0 Completed Caculators

Updated rounding in Rep Goals resulting in higher accuracy

V1.1 Added a Rep Req'd Calculator

Added a Multi Calculator which includes weights

V1.2 Added Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature)
Added a "Shades" Version of Spreadsheet

Removed macros which was experiencing compatibility issues across different OS and Excel versions
Removed colour codes
Added Progress Tracker
Added Stalling adjustments
Improved ease of use for various estimators
V2.0 Added a Start Page where initial starting weights and stats are entered
Addition of Hyperlinking
3/5/1 Powerlifting Calculator Added
Adjusted Width of cells to prevent resolve the issue of ####

Added a rounding option to support KG/Smaller increments

V2.1 Major bug in 3/5/1 Powerlifting patched
Added ability to change exercise order
run this feature)

el versions