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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 5 125 115 Weight Reps 1RM
Deadlift 330 4 360 325
Bench 145 5 165 150
Squat 245 3 260 235
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
Start Date: 01/01/2022
 1RM Calculator Rep Goal Calculator
Weight Reps 1RM Weight

Week 1 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
75 5 80
Military 85 5 Military 90
100 7 120 7 120 105
210 225
Deadlift 245 Deadlift 260
275 7 330 7 330 295
100 5 105
Bench 115 5 Bench 120
130 8 160 8 160 135
155 165
Squat 175 Squat 190
200 7 240 7 240 210

Week 5 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
80 85
Military 90 Military 95
100 8 125 7 120 110
220 235
Deadlift 250 Deadlift 270
285 7 340 7 340 300
100 110
Bench 115 Bench 125
135 7 160 7 160 140
160 170
Squat 185 Squat 195
210 7 250 7 250 220

Week 9 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
80 90
Military 95 Military 100
105 8 130 7 125 115
225 240
Deadlift 260 Deadlift 275
295 7 355 8 365 310
105 110
Bench 120 Bench 130
 135 8 170 9 175 145
165 180
Squat 190 Squat 205
215 7 260 8 265 230

Week 13 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
85 90
Military 100 Military 105
110 8 135 115
230 250
Deadlift 265 Deadlift 285
300 7 360 320
105 115
Bench 125 Bench 130
140 7 170 150
170 185
Squat 200 Squat 210
225 7 270 240

Week 17 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
90 95
Military 100 Military 110
115 7 140 120
235 255
Deadlift 275 Deadlift 290
310 7 370 330
110 120
Bench 130 Bench 135
145 7 175 155
180 195
Squat 205 Squat 220
235 7 280 250

Week 21 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
90 100
Military 105 Military 110
120 7 145 125
245 265
Deadlift 280 Deadlift 300
320 7 385 340
115 125
Bench 130 Bench 140
150 7 180 160
 185 200
Squat 215 Squat 230
240 7 290 255

Week 25 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
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
190 205
Squat 220 Squat 235
250 7 300 265

Week 29 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
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
200 215
Squat 230 Squat 245
260 7 310 275

Week 33 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
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
205 220
Squat 235 Squat 250
270 7 325 285

Week 37 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
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
210 225
Squat 245 Squat 260
275 7 330 295

Week 41 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
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
220 235
Squat 250 Squat 270
285 7 340 300

Week 45 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
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
225 240
Squat 260 Squat 275
 295 7 355 310

Week 49 3x5
Rep 1RM Reps
Weight 1RM Weight
Goal Goal Done
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
230 250
Squat 265 Squat 285
300 7 360 320
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
1RM Weight
Goal Goal Done Goal Goal
85
Military 100
7 125 7 125 110 7 130
245
Deadlift 275
5 330 6 345 310 5 350
115
Bench 130
8 170 8 170 145 6 170
175
Squat 200
6 245 6 245 225 5 255

Cycle 2
Week 6 3x3 Week 7 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
90
Military 100
5 125 5 125 115 5 130
250
Deadlift 285
6 350 6 350 320 5 360
115
Bench 130
6 165 6 165 145 6 170
185
Squat 210
6 255 6 255 235 4 255

Cycle 3
Week 10 3x3 Week 11 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
95
Military 105
5 130 6 135 120 6 140
260
Deadlift 295
7 370 7 370 330 5 370
120
Bench 135
 8 180 8 180 150 8 185
190
Squat 215
6 265 6 265 240 5 270

Cycle 4
Week 14 3x3 Week 15 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
100
Military 110
125
265
Deadlift 300
335
125
Bench 140
155
200
Squat 225
250

Cycle 5
Week 18 3x3 Week 19 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
100
Military 115
130
275
Deadlift 310
345
130
Bench 145
160
205
Squat 235
260

Cycle 6
Week 22 3x3 Week 23 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
105
Military 120
135
280
Deadlift 320
355
130
Bench 150
165
 215
Squat 240
270

Cycle 7
Week 26 3x3 Week 27 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
110
Military 125
140
290
Deadlift 325
365
135
Bench 155
170
220
Squat 250
280

Cycle 8
Week 30 3x3 Week 31 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
115
Military 130
145
295
Deadlift 335
375
140
Bench 155
175
230
Squat 260
290

Cycle 9
Week 34 3x3 Week 35 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
115
Military 130
145
305
Deadlift 345
385
145
Bench 160
180
235
 Squat 270
300

Cycle 10
Week 38 3x3 Week 39 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
120
Military 135
150
310
Deadlift 355
395
145
Bench 165
185
245
Squat 275
310

Cycle 11
Week 42 3x3 Week 43 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
125
Military 140
155
320
Deadlift 360
405
150
Bench 170
190
250
Squat 285
320

Cycle 12
Week 46 3x3 Week 47 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
130
Military 145
160
325
Deadlift 370
415
155
Bench 175
195
260
Squat 295
 330

Cycle 13
Week 50 3x3 Week 51 5/3/1
Rep 1RM Reps Rep 1RM
1RM Weight
Goal Goal Done Goal Goal
130
Military 150
165
335
Deadlift 380
425
160
Bench 180
200
265
Squat 300
335
 Start/Options
Progress Tracker

Week 4 Deload
Reps
1RM Weight Cycle 1 1RM
Done
45 Military 115
Military 60 Deadlift 325
5 125 70 Bench 150
130 Squat 235
Deadlift 165
5 350 195
60
Bench 75
5 165 90
95
Squat 120
6 260 140

Week 8 Deload
Reps Backoff
1RM Weight Cycle 2 1RM Stall
Done Amount
50 Military 120 10
Military 60 Deadlift 335 10
5 130 70 Bench 155 10
135 Squat 245 10
Deadlift 170
5 360 200
60
Bench 80
7 175 95
100
Squat 125
5 265 145

Week 12 Deload
Reps Backoff
1RM Weight Cycle 3 1RM Stall
Done Amount
50 Military 125 10
Military 65 Deadlift 345 10
75 Bench 160 10
140 Squat 255 10
Deadlift 175
205
65
Bench 80
 95
100
Squat 130
155

Week 16 Deload
Reps Backoff
1RM Weight Cycle 4 1RM Stall
Done Amount
50 Military 130 10
Military 65 Deadlift 355 10
80 Bench 165 10
140 Squat 265 10
Deadlift 180
215
65
Bench 85
100
105
Squat 135
160

Week 20 Deload
Reps Backoff
1RM Weight Cycle 5 1RM Stall
Done Amount
55 Military 135 10
Military 70 Deadlift 365 10
80 Bench 170 10
145 Squat 275 10
Deadlift 185
220
70
Bench 85
100
110
Squat 140
165

Week 24 Deload
Reps Backoff
1RM Weight Cycle 6 1RM Stall
Done Amount
55 Military 140 10
Military 70 Deadlift 375 10
85 Bench 175 10
150 Squat 285 10
Deadlift 190
225
70
Bench 90
105
 115
Squat 145
170

Week 28 Deload
Reps Backoff
1RM Weight Cycle 7 1RM Stall
Done Amount
60 Military 145 10
Military 75 Deadlift 385 10
85 Bench 180 10
155 Squat 295 10
Deadlift 195
230
70
Bench 90
110
120
Squat 150
175

Week 32 Deload
Reps Backoff
1RM Weight Cycle 8 1RM Stall
Done Amount
60 Military 150 10
Military 75 Deadlift 395 10
90 Bench 185 10
160 Squat 305 10
Deadlift 200
235
75
Bench 95
110
120
Squat 155
185

Week 36 Deload
Reps Backoff
1RM Weight Cycle 9 1RM Stall
Done Amount
60 Military 155 10
Military 80 Deadlift 405 10
95 Bench 190 10
160 Squat 315 10
Deadlift 205
245
75
Bench 95
115
125
 Squat 160
190

Week 40 Deload
Reps Backoff
1RM Weight Cycle 10 1RM Stall
Done Amount
65 Military 160 10
Military 80 Deadlift 415 10
95 Bench 195 10
165 Squat 325 10
Deadlift 210
250
80
Bench 100
115
130
Squat 165
195

Week 44 Deload
Reps Backoff
1RM Weight Cycle 11 1RM Stall
Done Amount
65 Military 165 10
Military 85 Deadlift 425 10
100 Bench 200 10
170 Squat 335 10
Deadlift 215
255
80
Bench 100
120
135
Squat 170
200

Week 48 Deload
Reps Backoff
1RM Weight Cycle 12 1RM Stall
Done Amount
70 Military 170 10
Military 85 Deadlift 435 10
100 Bench 205 10
175 Squat 345 10
Deadlift 220
260
80
Bench 105
125
140
Squat 175
 205

Week 52 Deload
Reps
1RM Weight Cycle 13 1RM
Done
70 Military 175
Military 90 Deadlift 445
105 Bench 210
180 Squat 355
Deadlift 225
265
85
Bench 105
125
140
Squat 180
215
 5/3/1 Progress Tracker
Note: Progress tracker is NOT compatible with
Highest Estimated 1RM to Date
Military Deadlift Bench
135 370 180

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
200 300
180
250
160
140
200
120
100 150
80
100
60
40
50
20
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
265 Start/Options

Deadlift
00

50

00

50

00

50

00

50

0
0 10 20 30 40 50 60

Squat
00

50

00

50

00

50

0
0 10 20 30 40 50 60
 Military Deadlift Bench Squat
Cycle Wk 1RM 1RM 1RM 1RM
1 120 330 160 240
1 2 125 345 170 245
3 125 350 165 260
5 120 340 160 250
2 6 125 350 165 255
7 130 360 175 265
9 125 365 175 265
3 10 135 370 180 265
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
80 75
Military 90 Military 85
105 6 120 7 125 115 100
225 210
Deadlift 260 Deadlift 245
295 5 330 7 355 325 275
105 100
Bench 120 Bench 115
135 6 155 7 160 150 130
165 155
Squat 190 Squat 175
210 6 245 7 250 235 200

Week 5 3x3 Week 6 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
85 80
Military 95 Military 90
110 5 125 6 130 120 100
235 220
Deadlift 270 Deadlift 250
300 5 340 6 350 335 285
110 100
Bench 125 Bench 115
140 6 165 6 165 155 130
170 160
Squat 195 Squat 185
220 5 250 6 255 245 210

Week 9 3x3 Week 10 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
90 80
Military 100 Military 95
115 5 130 125 105
240 225
Deadlift 275 Deadlift 260
310 5 350 345 295
110 105
Bench 130 Bench 120
 145 5 165 160 135
180 165
Squat 205 Squat 190
230 5 260 255 215

Week 13 3x3 Week 14 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
90 85
Military 105 Military 100
115 6 135 130 110
250 230
Deadlift 285 Deadlift 0
320 5 360 355 300
115 105
Bench 130 Bench 125
150 5 170 165 140
185 170
Squat 210 Squat 200
240 5 270 265 225

Week 17 3x3 Week 18 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
95 90
Military 110 Military 100
120 6 140 135 115
255 235
Deadlift 290 Deadlift 275
330 5 370 365 310
120 110
Bench 135 Bench 130
155 5 175 170 145
195 180
Squat 220 Squat 205
250 5 280 275 235

Week 21 3x3 Week 22 3x5

Rep 1RM Reps Singles
Weight 1RM Weight
Goal Goal Done x3
100 90
Military 110 Military 105
125 6 145 140 120
265 245
Deadlift 300 Deadlift 280
340 5 385 375 320
125 115
Bench 140 Bench 130
160 5 180 175 150
 200 185
Squat 230 Squat 215
255 5 285 285 240

Week 25 3x3 Week 26 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
205 190
Squat 235 Squat 220
265 5 300 295 250

Week 29 3x3 Week 30 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 295
355 5 400 395 335
130 120
Bench 150 Bench 140
165 6 190 185 155
215 200
Squat 245 Squat 230
275 5 310 305 260

Week 33 3x3 Week 34 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
220 205
Squat 250 Squat 235
285 5 320 315 270

Week 37 3x3 Week 38 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
225 210
Squat 260 Squat 245
295 5 330 325 275

Week 41 3x3 Week 42 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
235 220
Squat 270 Squat 250
300 5 340 335 285

Week 45 3x3 Week 46 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
240 225
Squat 275 Squat 260
 310 5 350 345 295

Week 49 3x3 Week 50 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
250 230
Squat 285 Squat 265
320 5 360 355 300
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
85
Military 100
5 115 110 7 130
245
Deadlift 275
5 310 310 6 360
115
Bench 130
5 145 145 5 165
175
Squat 200
5 225 225 5 255

Cycle 2
Week 6 3x5 Week 7 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
90
Military 100
3 105 115 6 135
250
Deadlift 285
3 300 320 5 360
115
Bench 130
3 140 145 6 170
185
Squat 210
3 220 235 4 255

Cycle 3
Week 10 3x5 Week 11 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
95
Military 105
120
260
Deadlift 295
330
120
Bench 135
 150
190
Squat 215
240

Cycle 4
Week 14 3x5 Week 15 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
100
Military 110
125
265
Deadlift 300
335
125
Bench 140
155
200
Squat 225
250

Cycle 5
Week 18 3x5 Week 19 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
100
Military 115
130
275
Deadlift 310
345
130
Bench 145
160
205
Squat 235
260

Cycle 6
Week 22 3x5 Week 23 5/3/1
Reps Rep 1RM Reps
1RM Weight 1RM
Done Goal Goal Done
105
Military 120
135
280
Deadlift 320
355
130
Bench 150
165
 215
Squat 240
270

Cycle 7
Week 26 3x5 Week 27 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
220
Squat 250
280

Cycle 8
Week 30 3x5 Week 31 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
230
Squat 260
290

Cycle 9
Week 34 3x5 Week 35 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
235
 Squat 270
300

Cycle 10
Week 38 3x5 Week 39 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
245
Squat 275
310

Cycle 11
Week 42 3x5 Week 43 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
250
Squat 285
320

Cycle 12
Week 46 3x5 Week 47 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
260
Squat 295
 330

Cycle 13
Week 50 3x5 Week 51 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
265
Squat 300
335
 Start/Options

Week 4 Deload
Singles
Weight Cycle 1 1RM
x2
45 Military 115
Military 60 Deadlift 325
115 70 Bench 150
130 Squat 235
Deadlift 165
325 195
60
Bench 75
150 90
95
Squat 120
235 140

Week 8 Deload
Singles Backoff
Weight Cycle 2 1RM Stall
x2 Amount
50 Military 120 10
Military 60 Deadlift 335 10
120 70 Bench 155 10
135 Squat 245 10
Deadlift 170
335 200
60
Bench 80
155 95
100
Squat 125
245 145

Week 12 Deload
Singles Backoff
Weight Cycle 3 1RM Stall
x2 Amount
50 Military 125 10
Military 65 Deadlift 345 10
125 75 Bench 160 10
140 Squat 255 10
Deadlift 175
345 205
65
Bench 80
 160 95
100
Squat 130
255 155

Week 16 Deload
Singles Backoff
Weight Cycle 4 1RM Stall
x2 Amount
50 Military 130 10
Military 65 Deadlift 355 10
130 80 Bench 165 10
140 Squat 265 10
Deadlift 180
355 215
65
Bench 85
165 100
105
Squat 135
265 160

Week 20 Deload
Singles Backoff
Weight Cycle 5 1RM Stall
x2 Amount
55 Military 135 10
Military 70 Deadlift 365 10
135 80 Bench 170 10
145 Squat 275 10
Deadlift 185
365 220
70
Bench 85
170 100
110
Squat 140
275 165

Week 24 Deload
Singles Backoff
Weight Cycle 6 1RM Stall
x2 Amount
55 Military 140 10
Military 70 Deadlift 375 10
140 85 Bench 175 10
150 Squat 285 10
Deadlift 190
375 225
70
Bench 90
175 105
 115
Squat 145
285 170

Week 28 Deload
Singles Backoff
Weight Cycle 7 1RM Stall
x2 Amount
60 Military 145 10
Military 75 Deadlift 385 10
145 85 Bench 180 10
155 Squat 295 10
Deadlift 195
385 230
70
Bench 90
180 110
120
Squat 150
295 175

Week 32 Deload
Singles Backoff
Weight Cycle 8 1RM Stall
x2 Amount
60 Military 150 10
Military 75 Deadlift 395 10
150 90 Bench 185 10
160 Squat 305 10
Deadlift 200
395 235
75
Bench 95
185 110
120
Squat 155
305 185

Week 36 Deload
Singles Backoff
Weight Cycle 9 1RM Stall
x2 Amount
60 Military 155 10
Military 80 Deadlift 405 10
155 95 Bench 190 10
160 Squat 315 10
Deadlift 205
405 245
75
Bench 95
190 115
125
 Squat 160
315 190

Week 40 Deload
Singles Backoff
Weight Cycle 10 1RM Stall
x2 Amount
65 Military 160 10
Military 80 Deadlift 415 10
160 95 Bench 195 10
165 Squat 325 10
Deadlift 210
415 250
80
Bench 100
195 115
130
Squat 165
325 195

Week 44 Deload
Singles Backoff
Weight Cycle 11 1RM Stall
x2 Amount
65 Military 165 10
Military 85 Deadlift 425 10
165 100 Bench 200 10
170 Squat 335 10
Deadlift 215
425 255
80
Bench 100
200 120
135
Squat 170
335 200

Week 48 Deload
Singles Backoff
Weight Cycle 12 1RM Stall
x2 Amount
70 Military 170 10
Military 85 Deadlift 435 10
170 100 Bench 205 10
175 Squat 345 10
Deadlift 220
435 260
80
Bench 105
205 125
140
Squat 175
 345 205

Week 52 Deload
Singles
Weight Cycle 13 1RM
x2
70 Military 175
Military 90 Deadlift 445
175 105 Bench 210
180 Squat 355
Deadlift 225
445 265
85
Bench 105
210 125
140
Squat 180
355 215