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  • Wendler 5/3/1 Strength Program: Enter Desired Lifts, Then 1RM. Everything Fills in Automatically

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    Ben Rotker
    1K views7 pages
    The Wendler 5/3/1 Strength Program outlines a strength training routine with progressive overload. It provides sample training max weights and rep schemes for four lifts (deadlift, front squat, press, bench) over four weekly phases (phase 1, 2, 3, deload). The weights start as a percentage of the trainee's training max for each lift and increase each week within a phase, with the goal of achieving as many reps as possible on the AMRAP sets.

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    wendler 531

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    The Wendler 5/3/1 Strength Program outlines a strength training routine with progressive overload. It provides sample training max weights and rep schemes for four lifts (deadlift, front squat, press, bench) over four weekly phases (phase 1, 2, 3, deload). The weights start as a percentage of the trainee's training max for each lift and increase each week within a phase, with the goal of achieving as many reps as possible on the AMRAP sets.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    1K views7 pages

    Wendler 5/3/1 Strength Program: Enter Desired Lifts, Then 1RM. Everything Fills in Automatically

    Uploaded by

    Ben Rotker
    The Wendler 5/3/1 Strength Program outlines a strength training routine with progressive overload. It provides sample training max weights and rep schemes for four lifts (deadlift, front squat, press, bench) over four weekly phases (phase 1, 2, 3, deload). The weights start as a percentage of the trainee's training max for each lift and increase each week within a phase, with the goal of achieving as many reps as possible on the AMRAP sets.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 7

    Wendler 5/3/1 Strength Program

    #1 #2 #3 #4
    Enter lifts: Deadlift Front Squat Press Bench

    1RM Actual Training


    Deadlift 335 302 Enter desired lifts, then 1RM. Everything fills in automatically.
    Front Squat 235 212
    Press 190 171
    Bench 265 239

    Deadlift Weight Reps Weight Reps Weight Reps


    Warm-up 125 40% x 5 151 50% x 5 185 60% x 3
    DATE Set 1 Set 2 Set 3 # Reps
    Phase 1 230 75% x 5 245 80% x 5 260 85% x AMRAP
    Phase 2 245 80% x 3 260 85% x 3 275 90% x AMRAP
    Phase 3 230 75% x 5 260 85% x 3 290 95% x AMRAP
    Deload 185 60% x 5 200 65% x 5 215 70% x 5

    Front Squat Weight Reps Weight Reps Weight Reps


    Warm-up 85 40% x 5 110 50% x 5 130 60% x 3
    DATE Set 1 Set 2 Set 3 # Reps
    Phase 1 160 75% x 5 170 80% x 5 180 85% x AMRAP
    Phase 2 170 80% x 3 180 85% x 3 195 90% x AMRAP
    Phase 3 160 75% x 5 180 85% x 3 205 95% x AMRAP
    Deload 130 60% x 5 140 65% x 5 150 70% x 5

    Press Weight Reps Weight Reps Weight Reps


    Warm-up 70 40% x 5 90 50% x 5 105 60% x 3
    DATE Set 1 Set 2 Set 3 # Reps
    Phase 1 130 75% x 5 140 80% x 5 150 85% x AMRAP
    Phase 2 140 80% x 3 150 85% x 3 155 90% x AMRAP
    Phase 3 130 75% x 5 150 85% x 3 165 95% x AMRAP
    Deload 105 60% x 5 115 65% x 5 120 70% x 5

    Bench Weight Reps Weight Reps Weight Reps


    Warm-up 100 40% x 5 120 50% x 5 145 60% x 3
    DATE Set 1 Set 2 Set 3 # Reps
    Phase 1 180 75% x 5 195 80% x 5 205 85% x AMRAP
    Phase 2 195 80% x 3 205 85% x 3 215 90% x AMRAP
    Phase 3 180 75% x 5 205 85% x 3 230 95% x AMRAP
    Deload 145 60% x 5 160 65% x 5 170 70% x 5

    Estimated 1RM Calculator 0


    Weight
    Reps
    #1 #2 #3 #4
    Enter lifts: Deadlift Front Squat Press Back Squat

    1RM Actual Training


    Deadlift 365 329 Enter desired lifts, then 1RM. Everything fills in automatically.
    Front Squat 265 239
    Press 142 128
    Back Squat 295 266

    Deadlift Weight Reps Weight Reps Weight


    Warm-up 135 40% x 5 164 50% x 5 200
    DATE Set 1 Set 2 Set 3
    Phase 1 250 75% x 5 265 80% x 5 280
    Phase 2 265 80% x 3 280 85% x 3 300
    Phase 3 250 75% x 5 280 85% x 3 315
    Deload 200 60% x 5 215 65% x 5 230

    Front Squat Weight Reps Weight Reps Weight


    Warm-up 100 40% x 5 120 50% x 5 145
    DATE Set 1 Set 2 Set 3
    Phase 1 180 75% x 5 195 80% x 5 205
    Phase 2 195 80% x 3 205 85% x 3 215
    Phase 3 180 75% x 5 205 85% x 3 230
    Deload 145 60% x 5 160 65% x 5 170

    Press Weight Reps Weight Reps Weight


    Warm-up 55 40% x 5 65 50% x 5 80
    DATE Set 1 Set 2 Set 3
    Phase 1 100 75% x 5 105 80% x 5 110
    Phase 2 105 80% x 3 110 85% x 3 120
    Phase 3 100 75% x 5 110 85% x 3 125
    Deload 80 60% x 5 85 65% x 5 90

    Back Squat Weight Reps Weight Reps Weight


    Warm-up 110 40% x 5 135 50% x 5 160
    DATE Set 1 Set 2 Set 3
    Phase 1 200 75% x 5 215 80% x 5 230
    Phase 2 215 80% x 3 230 85% x 3 240
    Phase 3 200 75% x 5 230 85% x 3 255
    Deload 160 60% x 5 175 65% x 5 190

    Estimated 1RM Calculator 0


    Weight
    Reps
    rything fills in automatically.

    Reps
    60% x 3
    Set 3 # Reps
    85% x AMRAP
    90% x AMRAP
    95% x AMRAP
    70% x 5

    Reps
    60% x 3
    Set 3 # Reps
    85% x AMRAP
    90% x AMRAP
    95% x AMRAP
    70% x 5

    Reps
    60% x 3
    Set 3 # Reps
    85% x AMRAP
    90% x AMRAP
    95% x AMRAP
    70% x 5

    Reps
    60% x 3
    Set 3 # Reps
    85% x AMRAP
    90% x AMRAP
    95% x AMRAP
    70% x 5
    #1 #2 #3 #4
    Enter lifts: Deadlift Front Squat Press Back Squat

    1RM Actual Training


    Deadlift 370 333 Enter desired lifts, then 1RM. Everything fills in automatically.
    Front Squat 270 243
    Press 144 130
    Back Squat 290 261

    Deadlift Weight Reps Weight Reps Weight


    Warm-up 135 40% x 5 167 50% x 5 200
    DATE Set 1 Set 2 Set 3
    Phase 1 250 75% x 5 270 80% x 5 285
    Phase 2 270 80% x 3 285 85% x 3 300
    Phase 3 250 75% x 5 285 85% x 3 320
    Deload 200 60% x 5 220 65% x 5 235

    Front Squat Weight Reps Weight Reps Weight


    Warm-up 100 40% x 5 125 50% x 5 150
    DATE Set 1 Set 2 Set 3
    Phase 1 185 75% x 5 195 80% x 5 210
    Phase 2 195 80% x 3 210 85% x 3 220
    Phase 3 185 75% x 5 210 85% x 3 235
    Deload 150 60% x 5 160 65% x 5 175

    Press Weight Reps Weight Reps Weight


    Warm-up 55 40% x 5 65 50% x 5 80
    DATE Set 1 Set 2 Set 3
    Phase 1 100 75% x 5 105 80% x 5 115
    Phase 2 105 80% x 3 115 85% x 3 120
    Phase 3 100 75% x 5 115 85% x 3 125
    Deload 80 60% x 5 85 65% x 5 95

    Back Squat Weight Reps Weight Reps Weight


    Warm-up 105 40% x 5 135 50% x 5 160
    DATE Set 1 Set 2 Set 3
    Phase 1 200 75% x 5 210 80% x 5 225
    Phase 2 210 80% x 3 225 85% x 3 235
    Phase 3 200 75% x 5 225 85% x 3 250
    Deload 160 60% x 5 170 65% x 5 185

    Estimated 1RM Calculator 0


    Weight
    Reps
    rything fills in automatically.

    Reps
    60% x 3
    Set 3 # Reps
    85% x AMRAP
    90% x AMRAP
    95% x AMRAP
    70% x 5

    Reps
    60% x 3
    Set 3 # Reps
    85% x AMRAP
    90% x AMRAP
    95% x AMRAP
    70% x 5

    Reps
    60% x 3
    Set 3 # Reps
    85% x AMRAP
    90% x AMRAP
    95% x AMRAP
    70% x 5

    Reps
    60% x 3
    Set 3 # Reps
    85% x AMRAP
    90% x AMRAP
    95% x AMRAP
    70% x 5

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