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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
It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to corre
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 a
time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, e
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
previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. Y
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 w
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
In week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same
- If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current wor
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
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 o
need 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
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 3
365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goa
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

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. Yo
give the same 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 yo
 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 1R
The Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain
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 th
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. T
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 require
 v2.1 by Pazienxa
he Boxes Highlighted in Grey

s Tracker

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

added in future updates

justment

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

o reset, but also by how much. This is all done without adjusting the numbers from
rly 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

Goals

eve the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM
ek 1) estimated 1RM and the same concept works for week 3 if you get the rep goal.
still 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

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

e 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

to get a more accurate estimate. You may notice that the rep goal for the next week may

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

0lbs and Press and Bench by 5lbs.

ncrement.

number of reps
nt of weight to achive a certain 1RM
mber 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

com/forums. Registration is required.

 531 Start/Options
Weight Reps 1RM 90% Multi Estimator
Military 110 5 125 135 Weight Reps 1RM
Deadlift 330 4 360 365
Bench 145 5 165 170
Pull up 47.5 4 50 45
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
Pull up 5 Pull up 5

Rounding
5
Start Date: 01/01/2022
 5/3/1 Calculator
1RM Calculator Rep Goal Calculator
Weight Reps 1RM Weight 1RM

Week 1 3x5 Week 2 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
90 95
Military 100 Military 110
115 7 140 4 125 120 6
235 255
Deadlift 275 Deadlift 290
310 7 370 7 370 330 5
110 120
Bench 130 Bench 135
145 7 175 6 170 155 6
30 30
Pull up 35 Pull up 35
40 7 50 40

Week 5 3x5 Week 6 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
90 100
Military 105 Military 110
120 7 145 4 130 125 6
245 265
Deadlift 280 Deadlift 300
320 7 385 5 360 340 5
115 125
Bench 130 Bench 140
150 7 180 7 180 160 6
35 35
Pull up 40 Pull up 40
45 8 55 45

Week 9 3x5 Week 10 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
95 100
Military 110 Military 115
125 7 150 130
250 270
Deadlift 290 Deadlift 310
325 7 390 345
115 125
Bench 135 Bench 145
 155 7 185 160
35 40
Pull up 40 Pull up 45
45 10 60 50

Week 13 3x5 Week 14 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
100 105
Military 115 Military 120
130 7 155 135
255 275
Deadlift 295 Deadlift 315
335 7 400 355
120 130
Bench 140 Bench 150
155 8 190 165
40 40
Pull up 45 Pull up 50
50 9 65 55

Week 17 3x5 Week 18 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
100 110
Military 115 Military 125
130 8 160 140
265 285
Deadlift 305 Deadlift 325
345 7 415 365
125 135
Bench 145 Bench 150
160 7 190 170
40 45
Pull up 50 Pull up 50
55 9 70 60

Week 21 3x5 Week 22 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
105 110
Military 120 Military 130
135 8 170 145
270 290
Deadlift 310 Deadlift 330
355 7 425 375
125 135
Bench 145 Bench 155
165 7 200 175
 45 50
Pull up 55 Pull up 55
60 8 75 65

Week 25 3x5 Week 26 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
105 115
Military 125 Military 130
140 7 170 150
275 300
Deadlift 320 Deadlift 340
360 7 430 385
130 140
Bench 150 Bench 160
170 7 205 180
50 55
Pull up 55 Pull up 60
65 8 80 70

Week 29 3x5 Week 30 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
110 120
Military 130 Military 135
145 7 175 155
285 305
Deadlift 325 Deadlift 350
370 7 445 390
135 145
Bench 155 Bench 165
175 7 210 185
50 55
Pull up 60 Pull up 65
70 7 85 70

Week 33 3x5 Week 34 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
115 125
Military 130 Military 140
150 7 180 160
290 310
Deadlift 335 Deadlift 355
380 7 455 400
135 145
Bench 160 Bench 170
180 7 215 190
55 60
Pull up 65 Pull up 70
70 9 90 75

Week 37 3x5 Week 38 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
115 125
Military 135 Military 145
155 7 185 160
295 320
Deadlift 340 Deadlift 365
385 7 460 410
140 150
Bench 160 Bench 170
185 7 220 195
60 65
Pull up 70 Pull up 70
75 9 95 80

Week 41 3x5 Week 42 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
120 130
Military 140 Military 150
155 8 190 165
300 325
Deadlift 350 Deadlift 370
395 7 475 420
145 155
Bench 165 Bench 175
185 7 220 200
60 65
Pull up 70 Pull up 75
80 8 100 85

Week 45 3x5 Week 46 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
125 135
Military 145 Military 150
160 7 190 170
310 335
Deadlift 355 Deadlift 380
405 7 485 430
145 160
Bench 170 Bench 180
190 7 230 205
65 70
Pull up 75 Pull up 80
 85 8 105 90

Week 49 3x5 Week 50 3x3

Rep 1RM Reps Rep
Weight 1RM Weight
Goal Goal Done Goal
125 135
Military 145 Military 155
165 7 200 175
315 340
Deadlift 365 Deadlift 390
410 7 490 435
150 160
Bench 175 Bench 185
195 7 235 205
70 75
Pull up 80 Pull up 85
90 8 110 95
alculator v2.1
culator Weight Calculator
Rep 1RM Reps Weight Start/Options
Progress Tracker

Cycle 1
Week 3 5/3/1 Week 4 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
100 55
Military 115 Military 70
140 4 130 130 4 140 5 145 80
275 145
Deadlift 310 Deadlift 185
370 5 370 345 4 375 2 355 220
130 70
Bench 145 Bench 85
180 6 180 160 6 185 4 175 100
35 20
Pull up 40 Pull up 25
45 25

Cycle 2
Week 7 5/3/1 Week 8 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
105 55
Military 120 Military 70
145 4 135 135 3 145 85
280 150
Deadlift 320 Deadlift 190
385 355 225
130 70
Bench 150 Bench 90
185 165 105
40 20
Pull up 45 Pull up 25
50 30

Cycle 3
Week 11 5/3/1 Week 12 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
110 60
Military 125 Military 75
140 85
290 155
Deadlift 325 Deadlift 195
365 230
135 70
Bench 155 Bench 90
 170 110
40 20
Pull up 45 Pull up 30
50 35

Cycle 4
Week 15 5/3/1 Week 16 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
115 60
Military 130 Military 75
145 90
295 160
Deadlift 335 Deadlift 200
375 235
140 75
Bench 155 Bench 95
175 110
45 25
Pull up 50 Pull up 30
55 35

Cycle 5
Week 19 5/3/1 Week 20 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
115 60
Military 130 Military 80
145 95
305 160
Deadlift 345 Deadlift 205
385 245
145 75
Bench 160 Bench 95
180 115
50 25
Pull up 55 Pull up 35
60 40

Cycle 6
Week 23 5/3/1 Week 24 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
120 65
Military 135 Military 80
150 95
310 165
Deadlift 355 Deadlift 210
395 250
145 80
Bench 165 Bench 100
185 115
 55 30
Pull up 60 Pull up 35
65 40

Cycle 7
Week 27 5/3/1 Week 28 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
125 65
Military 140 Military 85
155 100
320 170
Deadlift 360 Deadlift 215
405 255
150 80
Bench 170 Bench 100
190 120
55 30
Pull up 65 Pull up 40
70 45

Cycle 8
Week 31 5/3/1 Week 32 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
130 70
Military 145 Military 85
160 100
325 175
Deadlift 370 Deadlift 220
415 260
155 80
Bench 175 Bench 105
195 125
60 30
Pull up 70 Pull up 40
75 50

Cycle 9
Week 35 5/3/1 Week 36 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
130 70
Military 150 Military 90
165 105
335 180
Deadlift 380 Deadlift 225
425 265
160 85
Bench 180 Bench 105
200 125
65 35
 Pull up 70 Pull up 45
80 50

Cycle 10
Week 39 5/3/1 Week 40 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
135 70
Military 155 Military 90
170 110
340 180
Deadlift 385 Deadlift 230
430 275
160 85
Bench 185 Bench 110
205 130
70 35
Pull up 75 Pull up 45
85 55

Cycle 11
Week 43 5/3/1 Week 44 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
140 75
Military 155 Military 95
175 110
350 185
Deadlift 395 Deadlift 235
440 280
165 90
Bench 185 Bench 110
210 130
70 40
Pull up 80 Pull up 50
90 55

Cycle 12
Week 47 5/3/1 Week 48 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
145 75
Military 160 Military 95
180 115
355 190
Deadlift 405 Deadlift 240
450 285
170 90
Bench 190 Bench 115
215 135
75 40
Pull up 85 Pull up 50
 95 60

Cycle 13
Week 51 5/3/1 Week 52 Deload
1RM Reps Rep 1RM Reps
1RM Weight 1RM Weight
Goal Done Goal Goal Done
145 80
Military 165 Military 100
185 115
365 195
Deadlift 410 Deadlift 245
460 290
175 90
Bench 195 Bench 115
220 140
80 40
Pull up 90 Pull up 55
100 65
 Cycle 1 1RM
Military 135
Deadlift 365
Bench 170
Pull up 45

Backoff
Cycle 2 1RM Stall
Amount
Military 140 10
Deadlift 375 10
Bench 175 10
Pull up 50 10

Backoff
Cycle 3 1RM Stall
Amount
Military 145 10
Deadlift 385 10
Bench 180 10
Pull up 55 10
 Backoff
Cycle 4 1RM Stall
Amount
Military 150 10
Deadlift 395 10
Bench 185 10
Pull up 60 10

Backoff
Cycle 5 1RM Stall
Amount
Military 155 10
Deadlift 405 10
Bench 190 10
Pull up 65 10

Backoff
Cycle 6 1RM Stall
Amount
Military 160 10
Deadlift 415 10
Bench 195 10
Pull up 70 10
 Backoff
Cycle 7 1RM Stall
Amount
Military 165 10
Deadlift 425 10
Bench 200 10
Pull up 75 10

Backoff
Cycle 8 1RM Stall
Amount
Military 170 10
Deadlift 435 10
Bench 205 10
Pull up 80 10

Backoff
Cycle 9 1RM Stall
Amount
Military 175 10
Deadlift 445 10
Bench 210 10
Pull up 85 10
 Backoff
Cycle 10 1RM Stall
Amount
Military 180 10
Deadlift 455 10
Bench 215 10
Pull up 90 10

Backoff
Cycle 11 1RM Stall
Amount
Military 185 10
Deadlift 465 10
Bench 220 10
Pull up 95 10

Backoff
Cycle 12 1RM Stall
Amount
Military 190 10
Deadlift 475 10
Bench 225 10
Pull up 100 10
Cycle 13 1RM

Military 195
Deadlift 485
Bench 230
Pull up 105
 5/3/1 Progress Tracker
Note: Progress tracker is NOT compatible with
Highest Estimated 1RM to Date
Military Deadlift Bench
145 370 180

Military
160 400

140 350

120 300

100 250

80 200

60 150

40 100

20 50

0 0
0 10 20 30 40 50 60 0 10

Bench
200 1
180 0.9
160 0.8
140 0.7
120 0.6
100 0.5
80 0.4
60 0.3
40 0.2
20 0.1
0 0
0 10 20 30 40 50 60 0 10
ress Tracker v1.0
NOT compatible with 3/5/1 Powerlifters
ted 1RM to Date 5/3/1 Program
Squat 3/5/1 Powerlifters
Start/Options

Deadlift
00

50

00

50

00

50

00

50

0
0 10 20 30 40 50 60

Squat
1
9
8
7
6
5
4
3
2
1
0
0 10 20 30 40 50 60
 Military Deadlift Bench Squat
Cycle Wk 1RM 1RM 1RM 1RM
1 125 370 170
1 2 130 370 180
3 145 355 175
5 130 360 180
2 6 135
7
9
3 10
11
13
4 14
15
17
5 18
19
21
6 22
23
25
7 26
27
29
8 30
31
33
9 34
35
37
10 38
39
41
11 42
43
45
12 46
47
49
13 50
51
 WEEK 1
SET 1 SET 2 SET 3 SET 4
SQUAT 175x8 175x6 175x5 175x5
HIP THRUST 120x13 120x13 120x12 120x12
LEGS
SEATED CALF RAISE 50x10 50x10 50x10 50x10
SPIDER CURLS 15x20 20x10 20x10 20x10
INCLINE BENCH PRESS 100x5 115x5 130x8 115x10
SEATED SHOULDER PRESS 45x8 40x10 40x9 40x8
PUSH BAR TRICEP PUSH DOWN 70x20 70x20 70x20 70x20
LU RAISE 10x15+5x10 10x15+5x10 10x15+5x10 10x15+5x10
PUSHUP BWx18 BWx18 BWx14
PULL UP
SEATED CABLE ROW
PULL
HAMMER CURL
REAR DELT RAISE
SUMO DEADLIFT
WALKING LUNGE
LEGS
CALF RAISE
21s
SEATED SHOULDER PRESS
WEIGHTED DIPS
PUSH CROSS BODY HAMMER CURL
PUSHUP
LU RAISE
CHIN UP
BARBELL ROW
PULL
HAMMER + NORMAL CURLS
REAR DELT RAISE

STARTING 02/01/2022
 WEEK 2
SET 5 SET 1 SET 2 SET 3 SET 4
SQUAT 165x3 190x3 210x6 190x7
WALKING LUNGE BWx50 BWx50
50x10 SEATED CALF RAISE
20x10 SPIDER CURLS
100x12 INCLINE BENCH PRESS 105x3 120x3 135x8 120x10
35x17 SEATED SHOULDER PRESS 45x7+25x7 45x7+25x7 40x7+25x7 40x8
70x20 ROPE TRICEP PUSH DOWN 80x10+40x10 80x10+40x10 70x10+35x10 70x10+35x10
DUMBELL + LU RAISE 25x15+10x10 25x15+10x10 25x15+10x10 25x15+10x10
PUSHUP BWx18 BWx18 BWx14
PULL UP 10kgs x 25 BWx25
SEATED CABLE ROW 40x10 40x10 40x10 40x10
21s 70 70 70 70
MACHINE REAR DELT RAISE 60x20 60x20 60x20 60x20
SUMO DEADLIFT 225x3 260x3 295x6 260x7
WALKING LUNGE BWx50 BWx50
CALF RAISE
TRICEP EXTENSION 70x20 70x20 70x20 70x20
STANDING SHOULDER PRESS 80x3 90x3 105x7 90x8
WEIGHTED DIPS BWx12 25x10 50x4 25x10
NORMAL + HAMMER CURL 25x50 25x50
INCLINE PUSHUP BWx18 BWx18 BWx14
DUMBELL + LU RAISE 25x15+10x10 25x15+10x10 25x15+10x10 25x15+10x10
CHIN UP
BARBELL ROW
HAMMER + NORMAL CURLS
REAR DELT RAISE
 SET 5
165x8

105x12

70x10+35x10

40x10
50
60x20
225x10

70x20
80x10
BWx10
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
 to run this feature)

xcel versions
 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
95 90
Military 110 Military 100
120 6 140 7 145 135 115
255 235
Deadlift 290 Deadlift 275
330 5 370 7 395 365 310
120 110
Bench 135 Bench 130
155 5 175 7 185 170 145
30 30
Pull up 35 Pull up 35
40 8 50 7 50 45 40

Week 5 3x3 Week 6 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
100 90
Military 110 Military 105
125 6 145 6 145 140 120
265 245
Deadlift 300 Deadlift 280
340 5 385 6 395 375 320
125 115
Bench 140 Bench 130
160 5 180 6 185 175 150
35 35
Pull up 40 Pull up 40
45 8 55 6 50 50 45

Week 9 3x3 Week 10 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
100 95
Military 115 Military 110
130 6 150 145 125
270 250
Deadlift 310 Deadlift 290
345 5 390 385 325
125 115
Bench 145 Bench 135
 160 6 185 180 155
40 35
Pull up 45 Pull up 40
50 7 60 55 45

Week 13 3x3 Week 14 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
105 100
Military 120 Military 115
135 6 155 150 130
275 255
Deadlift 315 Deadlift 0
355 5 400 395 335
130 120
Bench 150 Bench 140
165 6 190 185 155
40 40
Pull up 50 Pull up 45
55 7 65 60 50

Week 17 3x3 Week 18 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
110 100
Military 125 Military 115
140 6 165 155 130
285 265
Deadlift 325 Deadlift 305
365 5 410 405 345
135 125
Bench 150 Bench 145
170 6 195 190 160
45 40
Pull up 50 Pull up 50
60 6 70 65 55

Week 21 3x3 Week 22 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
110 105
Military 130 Military 120
145 5 165 160 135
290 270
Deadlift 330 Deadlift 310
375 5 420 415 355
135 125
Bench 155 Bench 145
175 6 205 195 165
 50 45
Pull up 55 Pull up 55
65 6 75 70 60

Week 25 3x3 Week 26 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
115 105
Military 130 Military 125
150 5 170 165 140
300 275
Deadlift 340 Deadlift 320
385 5 435 425 360
140 130
Bench 160 Bench 150
180 5 205 200 170
55 50
Pull up 60 Pull up 55
70 6 80 75 65

Week 29 3x3 Week 30 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
120 110
Military 135 Military 130
155 5 175 170 145
305 285
Deadlift 350 Deadlift 325
390 5 440 435 370
145 135
Bench 165 Bench 155
185 5 210 205 175
55 50
Pull up 65 Pull up 60
70 7 85 80 70

Week 33 3x3 Week 34 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
125 115
Military 140 Military 130
160 5 180 175 150
310 290
Deadlift 355 Deadlift 335
400 5 450 445 380
145 135
Bench 170 Bench 160
190 5 215 210 180
60 55
Pull up 70 Pull up 65
75 7 90 85 70

Week 37 3x3 Week 38 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
125 115
Military 145 Military 135
160 6 185 180 155
320 295
Deadlift 365 Deadlift 340
410 5 460 455 385
150 140
Bench 170 Bench 160
195 5 220 215 185
65 60
Pull up 70 Pull up 70
80 7 95 90 75

Week 41 3x3 Week 42 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
130 120
Military 150 Military 140
165 6 190 185 155
325 300
Deadlift 370 Deadlift 350
420 5 475 465 395
155 145
Bench 175 Bench 165
200 5 225 220 185
65 60
Pull up 75 Pull up 70
85 6 100 95 80

Week 45 3x3 Week 46 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
135 125
Military 150 Military 145
170 6 195 190 160
335 310
Deadlift 380 Deadlift 355
430 5 485 475 405
160 145
Bench 180 Bench 170
205 5 230 225 190
70 65
Pull up 80 Pull up 75
 90 6 105 100 85

Week 49 3x3 Week 50 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
135 125
Military 155 Military 145
175 6 205 195 165
340 315
Deadlift 390 Deadlift 365
435 5 490 485 410
160 150
Bench 185 Bench 175
205 6 240 230 195
75 70
Pull up 85 Pull up 80
95 6 110 105 90
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
100
Military 115
5 130 130 6 150
275
Deadlift 310
5 350 345 6 400
130
Bench 145
5 165 160 7 190
35
Pull up 40
5 45 45 8 55

Cycle 2
Week 6 3x5 Week 7 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
105
Military 120
3 125 135 5 150
280
Deadlift 320
3 340 355 5 400
130
Bench 150
3 160 165 6 190
40
Pull up 45
3 50 50 4 55

Cycle 3
Week 10 3x5 Week 11 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
110
Military 125
140
290
Deadlift 325
365
135
Bench 155
 170
40
Pull up 45
50

Cycle 4
Week 14 3x5 Week 15 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
115
Military 130
145
295
Deadlift 335
375
140
Bench 155
175
45
Pull up 50
55

Cycle 5
Week 18 3x5 Week 19 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
115
Military 130
145
305
Deadlift 345
385
145
Bench 160
180
50
Pull up 55
60

Cycle 6
Week 22 3x5 Week 23 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
120
Military 135
150
310
Deadlift 355
395
145
Bench 165
185
 55
Pull up 60
65

Cycle 7
Week 26 3x5 Week 27 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
125
Military 140
155
320
Deadlift 360
405
150
Bench 170
190
55
Pull up 65
70

Cycle 8
Week 30 3x5 Week 31 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
130
Military 145
160
325
Deadlift 370
415
155
Bench 175
195
60
Pull up 70
75

Cycle 9
Week 34 3x5 Week 35 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
130
Military 150
165
335
Deadlift 380
425
160
Bench 180
200
65
 Pull up 70
80

Cycle 10
Week 38 3x5 Week 39 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
135
Military 155
170
340
Deadlift 385
430
160
Bench 185
205
70
Pull up 75
85

Cycle 11
Week 42 3x5 Week 43 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
140
Military 155
175
350
Deadlift 395
440
165
Bench 185
210
70
Pull up 80
90

Cycle 12
Week 46 3x5 Week 47 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
145
Military 160
180
355
Deadlift 405
450
170
Bench 190
215
75
Pull up 85
 95

Cycle 13
Week 50 3x5 Week 51 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
145
Military 165
185
365
Deadlift 410
460
175
Bench 195
220
80
Pull up 90
100
 Start/Options

Week 4 Deload
Singles
Weight Cycle 1 1RM
x2
55 Military 135
Military 70 Deadlift 365
135 80 Bench 170
145 Pull up 45
Deadlift 185
365 220
70
Bench 85
170 100
20
Pull up 25
45 25

Week 8 Deload
Singles Backoff
Weight Cycle 2 1RM Stall
x2 Amount
55 Military 140 10
Military 70 Deadlift 375 10
140 85 Bench 175 10
150 Pull up 50 10
Deadlift 190
375 225
70
Bench 90
175 105
20
Pull up 25
50 30

Week 12 Deload
Singles Backoff
Weight Cycle 3 1RM Stall
x2 Amount
60 Military 145 10
Military 75 Deadlift 385 10
145 85 Bench 180 10
155 Pull up 55 10
Deadlift 195
385 230
70
Bench 90
 180 110
20
Pull up 30
55 35

Week 16 Deload
Singles Backoff
Weight Cycle 4 1RM Stall
x2 Amount
60 Military 150 10
Military 75 Deadlift 395 10
150 90 Bench 185 10
160 Pull up 60 10
Deadlift 200
395 235
75
Bench 95
185 110
25
Pull up 30
60 35

Week 20 Deload
Singles Backoff
Weight Cycle 5 1RM Stall
x2 Amount
60 Military 155 10
Military 80 Deadlift 405 10
155 95 Bench 190 10
160 Pull up 65 10
Deadlift 205
405 245
75
Bench 95
190 115
25
Pull up 35
65 40

Week 24 Deload
Singles Backoff
Weight Cycle 6 1RM Stall
x2 Amount
65 Military 160 10
Military 80 Deadlift 415 10
160 95 Bench 195 10
165 Pull up 70 10
Deadlift 210
415 250
80
Bench 100
195 115
 30
Pull up 35
70 40

Week 28 Deload
Singles Backoff
Weight Cycle 7 1RM Stall
x2 Amount
65 Military 165 10
Military 85 Deadlift 425 10
165 100 Bench 200 10
170 Pull up 75 10
Deadlift 215
425 255
80
Bench 100
200 120
30
Pull up 40
75 45

Week 32 Deload
Singles Backoff
Weight Cycle 8 1RM Stall
x2 Amount
70 Military 170 10
Military 85 Deadlift 435 10
170 100 Bench 205 10
175 Pull up 80 10
Deadlift 220
435 260
80
Bench 105
205 125
30
Pull up 40
80 50

Week 36 Deload
Singles Backoff
Weight Cycle 9 1RM Stall
x2 Amount
70 Military 175 10
Military 90 Deadlift 445 10
175 105 Bench 210 10
180 Pull up 85 10
Deadlift 225
445 265
85
Bench 105
210 125
35
 Pull up 45
85 50

Week 40 Deload
Singles Backoff
Weight Cycle 10 1RM Stall
x2 Amount
70 Military 180 10
Military 90 Deadlift 455 10
180 110 Bench 215 10
180 Pull up 90 10
Deadlift 230
455 275
85
Bench 110
215 130
35
Pull up 45
90 55

Week 44 Deload
Singles Backoff
Weight Cycle 11 1RM Stall
x2 Amount
75 Military 185 10
Military 95 Deadlift 465 10
185 110 Bench 220 10
185 Pull up 95 10
Deadlift 235
465 280
90
Bench 110
220 130
40
Pull up 50
95 55

Week 48 Deload
Singles Backoff
Weight Cycle 12 1RM Stall
x2 Amount
75 Military 190 10
Military 95 Deadlift 475 10
190 115 Bench 225 10
190 Pull up 100 10
Deadlift 240
475 285
90
Bench 115
225 135
40
Pull up 50
 100 60

Week 52 Deload
Singles
Weight Cycle 13 1RM
x2
80 Military 195
Military 100 Deadlift 485
195 115 Bench 230
195 Pull up 105
Deadlift 245
485 290
90
Bench 115
230 140
40
Pull up 55
105 65