Wendler 5-3-1, 1 Day Per Week

Page 1

Jim Wendler's 5/3/1Base Program

Smallest Weight Increment: 5Current Max Reps (<12)

Squat 100 1Bench Press 100 1Deadlift 100 1Mil. Press 100 1

Week 1Squat Warmup

5x605x70

>5x75

Bench Press Warmup5x605x70

>5x75Week 2

Deadlift Warmup5x605x70

>5x75

Mil. Press Warmup5x605x70

>5x75

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what the assistance exercises are, I suggest buying the book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set of each major lift you can attempt as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim WendlerWrite-up for Jim Wendler's 5/3/1 Program

Wendler 5-3-1, 1 Day Per Week

Page 2

Jim Wendler's 5/3/1Base Program

1RM 5RM 5/3/1 Max100 90 90100 90 90100 90 90100 90 90

Week 3 Week 5Warmup Warmup

3x65 5x703x70 3x75

>3x80 >1x85

Warmup Warmup3x65 5x703x70 3x75

>3x80 >1x85Week 4 Week 6Warmup Warmup

3x65 5x703x70 3x75

>3x80 >1x85

Warmup Warmup3x65 5x703x70 3x75

>3x80 >1x85

Logbook Calculator. This was designed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim . I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what the assistance exercises are, I suggest buying the

The first column, “Current Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however The “Smallest Weight Increment,” field is the smallest weight increment that can be added to the barbell (usually

. Workouts are read by column and there are 3 days per week. On the last set of each major lift you can attempt as many reps as Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim WendlerWrite-up for Jim Wendler's 5/3/1 Program

Wendler 5-3-1, 2 Days Per Week

Page 3

Jim Wendler's 5/3/1Base Program

Smallest Weight Increment: 5Current Max Reps (<12)

Squat 100 1Bench Press 100 1Deadlift 100 1Mil. Press 100 1

Option One

Day One Week 1 Week 2Squat Warmup Warmup

5x60 3x655x70 3x70

>5x75 >3x80

Bench Press Warmup Warmup5x60 3x655x70 3x70

>5x75 >3x80Day TwoDeadlift Warmup Warmup

5x60 3x655x70 3x70

>5x75 >3x80

Mil. Press Warmup Warmup5x60 3x655x70 3x70

>5x75 >3x80

Option Two

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what the assistance exercises are, I suggest buying the book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set of each major lift you can attempt as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim WendlerWrite-up for Jim Wendler's 5/3/1 Program

Wendler 5-3-1, 2 Days Per Week

Page 4

Day One Week 1 Week 2 Week 3Squat Warmup Warmup

5x60 3x655x70 3x70

>5x75 >3x80

Bench Press

Deadlift Warmup5x605x70

>5x75

Mil. Press

Day TwoSquat

Bench Press Warmup Warmup5x60 3x655x70 3x70

>5x75 >3x80

Deadlift

Mil. Press Warmup5x605x70

>5x75

Wendler 5-3-1, 2 Days Per Week

Page 5

Jim Wendler's 5/3/1Base Program

1RM 5RM 5/3/1 Max100 90 90100 90 90100 90 90100 90 90

Week 3 Week 4Warmup Warmup

5x70 5x353x75 5x45

>1x85 5x55

Warmup Warmup5x70 5x353x75 5x45

>1x85 5x55

Warmup Warmup5x70 5x353x75 5x45

>1x85 5x55

Warmup Warmup5x70 5x353x75 5x45

>1x85 5x55

Logbook Calculator. This was designed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim . I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what the assistance exercises are, I suggest buying the

The first column, “Current Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however The “Smallest Weight Increment,” field is the smallest weight increment that can be added to the barbell (usually

. Workouts are read by column and there are 3 days per week. On the last set of each major lift you can attempt as many reps as Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim WendlerWrite-up for Jim Wendler's 5/3/1 Program

Wendler 5-3-1, 2 Days Per Week

Page 6

Week 4 Week 5 Week 6Warmup

5x703x75

>1x85

Warmup Warmup3x65 5x703x70 3x75

>3x80 >1x85

Warmup5x703x75

>1x85

Warmup Warmup3x65 5x703x70 3x75

>3x80 >1x85

Wendler 5-3-1, 3 Days Per Week

Page 7

Jim Wendler's 5/3/1Base Program

Smallest Weight Increment: 5Current Max Reps (<12)

Mil. Press 100 1Deadlift 100 1Bench Press 100 1Squat 100 1

Day One Week 1 Week 2 Week 3 Week 4Mil. Press Warmup

5x605x70

>5x75

Deadlift Warmup5x703x75

>1x85

Bench Press Warmup3x653x70

>3x80

Squat Warmup5x605x70

>5x75Day TwoMil. Press Warmup

3x653x70

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what the assistance exercises are, I suggest buying the book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set of each major lift you can attempt as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim WendlerWrite-up for Jim Wendler's 5/3/1 Program

Wendler 5-3-1, 3 Days Per Week

Page 8

>3x80

Deadlift Warmup5x605x70

>5x75

Bench Press Warmup5x703x75

>1x85

Squat Warmup3x653x70

>3x80Day ThreeMil. Press Warmup

5x703x75

>1x85

Deadlift Warmup3x653x70

>3x80

Bench Press Warmup5x605x70

>5x75

Squat Warmup5x703x75

>1x85

Wendler 5-3-1, 3 Days Per Week

Page 9

Jim Wendler's 5/3/1Base Program

1RM 5RM 5/3/1 Max100 90 90100 90 90100 90 90100 90 90

Week 5 Week 6Warmup

5x355x455x55

Warmup5x355x455x55

New CycleNew CycleNew Cycle

Logbook Calculator. This was designed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim . I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what the assistance exercises are, I suggest buying the

The first column, “Current Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to The “Smallest Weight Increment,” field is the smallest weight increment that can be added to the

. Workouts are read by column and there are 3 days per week. On the last set of each major lift you can Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim WendlerWrite-up for Jim Wendler's 5/3/1 Program

Wendler 5-3-1, 3 Days Per Week

Page 10

New Cycle

Warmup New Cycle5x35 New Cycle5x45 New Cycle5x55 New Cycle

New CycleNew CycleNew CycleNew Cycle

New CycleNew CycleNew CycleNew Cycle

New CycleNew CycleNew CycleNew Cycle

New CycleNew CycleNew CycleNew Cycle

Warmup New Cycle5x35 New Cycle5x45 New Cycle5x55 New Cycle

New CycleNew CycleNew CycleNew Cycle

Wendler 5-3-1, 4 Days Per Week

Page 11

Jim Wendler's 5/3/1Base Program

Smallest Weight Increment: 5Current Max Reps (<12)

Mil. Press 100 1Deadlift 100 1Bench Press 100 1Squat 100 1

Day One Week 1Mil. Press Warmup

5x605x70

>5x75Day TwoDeadlift Warmup

5x605x70

>5x75Day ThreeBench Press Warmup

5x605x70

>5x75Day FourSquat Warmup

5x605x70

>5x75

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what the assistance exercises are, I suggest buying the book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set of each major lift you can attempt as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim WendlerWrite-up for Jim Wendler's 5/3/1 Program

Wendler 5-3-1, 4 Days Per Week

Page 12

Jim Wendler's 5/3/1Base Program

1RM 5RM 5/3/1 Max100 90 90100 90 90100 90 90100 90 90

Week 2 Week 3 Week 4Warmup Warmup Warmup

3x65 5x70 5x353x70 3x75 5x45

>3x80 >1x85 5x55

Warmup Warmup Warmup3x65 5x70 5x353x70 3x75 5x45

>3x80 >1x85 5x55

Warmup Warmup Warmup3x65 5x70 5x353x70 3x75 5x45

>3x80 >1x85 5x55

Warmup Warmup Warmup3x65 5x70 5x353x70 3x75 5x45

>3x80 >1x85 5x55

Logbook Calculator. This was designed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim . I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what the assistance exercises are, I suggest buying the

The first column, “Current Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to The “Smallest Weight Increment,” field is the smallest weight increment that can be added to the

. Workouts are read by column and there are 3 days per week. On the last set of each major lift you can attempt Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim WendlerWrite-up for Jim Wendler's 5/3/1 Program