m Wendler 5/3/1

Workout Spreadsheet
Landscape Layout
by ViolentZen.com Version 1.2

Click Here to Watch My Video on How to Use the Spreadsheet (Original)

Video <<
NOTIFIED When I Update this Spreadsheet
Click Here to Get Jim Wendler's Book(s) and Read Them
 Squat Bench Deadlift OH Press
Front Squat Incline Bench Romanian DeadsWide Upright Row
GM (Standing) Dbell Inc Bench Stiff Leg Deads Face Pulls
GM (Dead) Cable Flyes Glute Ham RaiseShrugs
GM (Seated) Dbell Flyes Reverse Hyper Overhand BB Curl Only add assistance
Dbell Lunges Wide Dips Hip Thrusts Hammer Curl exercises in the Yellow
Barbell Lunges Close Grip BenchFarmer Walk EZ Bar Curl cells.
Leg Curl Back Extension JM Press
Leg Ext French Press AAAnything withing
Hip Thrusts Skull Crushers the Yellow cells will be
Farmer Walk Close Grip Dips
available via a
Back Extension
dropdown in the
assistance rows in
each cycle.
 Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
48 5 48 5 48 5
57 5 60 5 60 5
66 3 73 3 73 3
Squat
79 5 85 3 91 5
Monday 91 5 97 3 103 3
103 5 109 3 115 1
GM (Seated) 5x10 0 5x10 0 5x10
Dbell Lunges 5x10 0 5x10 0 5x10
Core Exercise 5x13 0 5x13 0 5x13
33 5 33 5 33 5
38 5 41 5 41 5
45 3 49 3 49 3
Bench
53 5 57 3 61 5
Tuesday 61 5 65 3 69 3
69 5 73 3 78 1
Incline Bench 5x10 0 5x10 0 5x10
Cable Flyes 5x10 0 5x10 0 5x10
Core Exercise 5x13 0 5x13 0 5x13
54 5 54 5 54 5
63 5 67 5 67 5
74 3 81 3 81 3
Deadlift
87 5 94 3 101 5
Thursday 101 5 108 3 114 3
114 5 121 3 128 1
Hip Thrusts 5x10 0 5x10 0 5x10
Back Extension 5x10 0 5x10 0 5x10
Core Exercise 5x13 0 5x13 0 5x13
22 5 22 5 22 5
25 5 27 5 27 5
30 3 32 3 32 3
OH Press
35 5 38 3 41 5
Friday 41 5 43 3 46 3
46 5 49 3 51 1
Shrugs 5x10 0 5x10 0 5x10
EZ Bar Curl 5x10 0 5x10 0 5x10
Core Exercise 5x13 0 5x13 0 5x13

Week 1 Week 2 Week 3

Exercise
Weight Reps Notes Weight Reps Notes Weight Reps

Wed - ("Off")
 Wed - ("Off")

Sat or Sun ("Off")

Week 3 Week 4 - DELOAD
Notes Weight Reps Notes
- -
- -
- -
48 5
60 5
73 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
33 5
41 5
49 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
54 5
67 5
81 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
22 5
27 5
32 5
0 5x10
0 5x10
0 5x13

Week 3 Week 4 - DELOAD

Notes Weight Reps Notes
 Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
50 5 50 5 50 5
59 5 63 5 63 5
69 3 75 3 75 3
Squat
82 5 88 3 94 5
Monday 94 5 100 3 107 3
107 5 113 3 119 1
GM (Seated) 0 5x10 0 5x10 0 5x10
Dbell Lunges 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
34 5 34 5 34 5
39 5 42 5 42 5
46 3 50 3 50 3
Bench
55 5 59 3 63 5
Tuesday 63 5 67 3 71 3
71 5 75 3 80 1
Incline Bench 0 5x10 0 5x10 0 5x10
Cable Flyes 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
56 5 56 5 56 5
65 5 69 5 69 5
76 3 83 3 83 3
Deadlift
90 5 97 3 104 5
Thursday 104 5 111 3 118 3
118 5 125 3 132 1
Hip Thrusts 0 5x10 0 5x10 0 5x10
Back Extension 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
23 5 23 5 23 5
26 5 28 5 28 5
31 3 34 3 34 3
OH Press
37 5 39 3 42 5
Friday 42 5 45 3 48 3
48 5 51 3 53 1
Shrugs 0 5x10 0 5x10 0 5x10
EZ Bar Curl 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3

Exercise
Weight Reps Notes Weight Reps Notes Weight Reps

Wed - ("Off")
 Wed - ("Off")

Sat or Sun ("Off")

Week 3 Week 4 - DELOAD
Notes Weight Reps Notes
- -
- -
- -
50 5
63 5
75 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
34 5
42 5
50 5
0 5x10
0 5x10
0
- -
- -
- -
56 5
69 5
83 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
23 5
28 5
34 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD

Notes Weight Reps Notes
 Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
52 5 52 5 52 5
61 5 65 5 65 5
71 3 78 3 78 3
Squat
84 5 91 3 97 5
Monday 97 5 104 3 110 3
110 5 117 3 123 1
GM (Seated) 0 5x10 0 5x10 0 5x10
Dbell Lunges 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
34 5 34 5 34 5
40 5 43 5 43 5
47 3 52 3 52 3
Bench
56 5 60 3 65 5
Tuesday 65 5 69 3 73 3
73 5 78 3 82 1
Incline Bench 0 5x10 0 5x10 0 5x10
Cable Flyes 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
57 5 57 5 57 5
67 5 72 5 72 5
79 3 86 3 86 3
Deadlift
93 5 100 3 108 5
Thursday 108 5 115 3 122 3
122 5 129 3 136 1
Hip Thrusts 0 5x10 0 5x10 0 5x10
Back Extension 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
23 5 23 5 23 5
28 5 29 5 29 5
32 3 35 3 35 3
OH Press
38 5 41 3 44 5
Friday 44 5 47 3 50 3
50 5 53 3 56 1
Shrugs 0 5x10 0 5x10 0 5x10
EZ Bar Curl 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3

Exercise
Weight Reps Notes Weight Reps Notes Weight Reps

Wed - ("Off")
 Wed - ("Off")

Sat or Sun ("Off")

Week 3 Week 4 - DELOAD
Notes Weight Reps Notes
- -
- -
- -
52 5
65 5
78 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
34 5
43 5
52 5
0 5x10
0 5x10
0
- -
- -
- -
57 5
72 5
86 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
23 5
29 5
35 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD

Notes Weight Reps Notes
 Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
54 5 54 5 54 5
63 5 67 5 67 5
74 3 81 3 81 3
Squat
87 5 94 3 101 5
Monday 101 5 108 3 114 3
114 5 121 3 128 1
GM (Seated) 0 5x10 0 5x10 0 5x10
Dbell Lunges 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
35 5 35 5 35 5
42 5 44 5 44 5
49 3 53 3 53 3
Bench
57 5 62 3 66 5
Tuesday 66 5 71 3 75 3
75 5 80 3 84 1
Incline Bench 0 5x10 0 5x10 0 5x10
Cable Flyes 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
59 5 59 5 59 5
70 5 74 5 74 5
81 3 89 3 89 3
Deadlift
96 5 104 3 111 5
Thursday 111 5 118 3 126 3
126 5 133 3 141 1
Hip Thrusts 0 5x10 0 5x10 0 5x10
Back Extension 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
24 5 24 5 24 5
29 5 30 5 30 5
33 3 36 3 36 3
OH Press
40 5 43 3 46 5
Friday 46 5 49 3 52 3
52 5 55 3 58 1
Shrugs 0 5x10 0 5x10 0 5x10
EZ Bar Curl 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3

Exercise
Weight Reps Notes Weight Reps Notes Weight Reps

Wed - ("Off")
 Wed - ("Off")

Sat or Sun ("Off")

Week 3 Week 4 - DELOAD
Notes Weight Reps Notes
- -
- -
- -
54 5
67 5
81 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
35 5
44 5
53 5
0 5x10
0 5x10
0
- -
- -
- -
59 5
74 5
89 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
24 5
30 5
36 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD

Notes Weight Reps Notes
 Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
56 5 56 5 56 5
65 5 70 5 70 5
76 3 83 3 83 3
Squat
90 5 97 3 104 5
Monday 104 5 111 3 118 3
118 5 125 3 132 1
GM (Seated) 0 5x10 0 5x10 0 5x10
Dbell Lunges 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
36 5 36 5 36 5
43 5 45 5 45 5
50 3 54 3 54 3
Bench
59 5 63 3 68 5
Tuesday 68 5 73 3 77 3
77 5 82 3 86 1
Incline Bench 0 5x10 0 5x10 0 5x10
Cable Flyes 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
61 5 61 5 61 5
72 5 76 5 76 5
84 3 92 3 92 3
Deadlift
99 5 107 3 114 5
Thursday 114 5 122 3 130 3
130 5 137 3 145 1
Hip Thrusts 0 5x10 0 5x10 0 5x10
Back Extension 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
25 5 25 5 25 5
30 5 32 5 32 5
35 3 38 3 38 3
OH Press
41 5 44 3 47 5
Friday 47 5 50 3 54 3
54 5 57 3 60 1
Shrugs 0 5x10 0 5x10 0 5x10
EZ Bar Curl 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3

Exercise
Weight Reps Notes Weight Reps Notes Weight Reps

Wed - ("Off")
 Wed - ("Off")

Sat or Sun ("Off")

Week 3 Week 4 - DELOAD
Notes Weight Reps Notes
- -
- -
- -
56 5
70 5
83 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
36 5
45 5
54 5
0 5x10
0 5x10
0
- -
- -
- -
61 5
76 5
92 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
25 5
32 5
38 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD

Notes Weight Reps Notes
 Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
57 5 57 5 57 5
67 5 72 5 72 5
79 3 86 3 86 3
Squat
93 5 101 3 108 5
Monday 108 5 115 3 122 3
122 5 129 3 136 1
GM (Seated) 0 5x10 0 5x10 0 5x10
Dbell Lunges 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
37 5 37 5 37 5
44 5 46 5 46 5
51 3 56 3 56 3
Bench
60 5 65 3 70 5
Tuesday 70 5 74 3 79 3
79 5 84 3 88 1
Incline Bench 0 5x10 0 5x10 0 5x10
Cable Flyes 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
63 5 63 5 63 5
74 5 79 5 79 5
86 3 94 3 94 3
Deadlift
102 5 110 3 118 5
Thursday 118 5 126 3 134 3
134 5 141 3 149 1
Hip Thrusts 0 5x10 0 5x10 0 5x10
Back Extension 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
26 5 26 5 26 5
31 5 33 5 33 5
36 3 39 3 39 3
OH Press
42 5 46 3 49 5
Friday 49 5 52 3 56 3
56 5 59 3 62 1
Shrugs 0 5x10 0 5x10 0 5x10
EZ Bar Curl 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3

Exercise
Weight Reps Notes Weight Reps Notes Weight Reps

Wed - ("Off")
 Wed - ("Off")

Sat or Sun ("Off")

Week 3 Week 4 - DELOAD
Notes Weight Reps Notes
- -
- -
- -
57 5
72 5
86 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
37 5
46 5
56 5
0 5x10
0 5x10
0
- -
- -
- -
63 5
79 5
94 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
26 5
33 5
39 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD

Notes Weight Reps Notes
 Week 1 Week 2 Week 3
Exercise
Weight Reps Notes Weight Reps Notes Weight Reps
59 5 59 5 59 5
70 5 74 5 74 5
81 3 89 3 89 3
Squat
96 5 104 3 111 5
Monday 111 5 118 3 126 3
126 5 133 3 141 1
GM (Seated) 0 5x10 0 5x10 0 5x10
Dbell Lunges 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
38 5 38 5 38 5
45 5 48 5 48 5
52 3 57 3 57 3
Bench
62 5 67 3 71 5
Tuesday 71 5 76 3 81 3
81 5 86 3 90 1
Incline Bench 0 5x10 0 5x10 0 5x10
Cable Flyes 0 5x10 0 5x10 0 5x10
Core Exercise 0 0 0
65 5 65 5 65 5
76 5 81 5 81 5
89 3 97 3 97 3
Deadlift
105 5 113 3 121 5
Thursday 121 5 129 3 137 3
137 5 145 3 154 1
Hip Thrusts 0 5x10 0 5x10 0 5x10
Back Extension 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x13 0 5x13 0 5x13
27 5 27 5 27 5
32 5 34 5 34 5
37 3 41 3 41 3
OH Press
44 5 47 3 51 5
Friday 51 5 54 3 57 3
57 5 61 3 64 1
Shrugs 0 5x10 0 5x10 0 5x10
EZ Bar Curl 0 5x10 0 5x10 0 5x10
Core Exercise 0 5x12 0 5x12 0 5x12

Week 1 Week 2 Week 3

Exercise
Weight Reps Notes Weight Reps Notes Weight Reps

Wed - ("Off")
 Wed - ("Off")

Sat or Sun ("Off")

Week 3 Week 4 - DELOAD
Notes Weight Reps Notes
- -
- -
- -
59 5
74 5
89 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
38 5
48 5
57 5
0 5x10
0 5x10
0
- -
- -
- -
65 5
81 5
97 5
0 5x10
0 5x10
0 5x13
- -
- -
- -
27 5
34 5
41 5
0 5x10
0 5x10
0 5x12

Week 3 Week 4 - DELOAD

Notes Weight Reps Notes