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 correc 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, era 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 i previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. Yo 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 1 1RM In week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the rep goal. - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current wor be 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

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 will 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 1RM of 365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the gives an 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 e

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. Yo may 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 the 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 required

v2.1 by Pazienxa

ghlighted in Grey

ps done and the estimated 1RM will be automatically graphed and logged. r will be adjusted to correctly reflect this! automatically for you.

uture updates

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

t also by how much. This is all done without adjusting the numbers from d to reflect the amount. You can reset as many times as necessary and

and enter the amount of weight to back off. Your weights for the NEXT

ep goal, your estimated 1RM will be at least 5lbs more than your working estimated 1RM and the same concept works for week 3 if you get the

er than your current working 1RM, the following week's rep goal will still

e rep goal for next week will be calculated such that you will beat your

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

get 330x5, that is still an estimated max of 370. ts my estimated 1RM at 350, which is lower than my current working of 365 and calculate the rep goal. In this scenario it will be 330x5 which

lated based on week 1's estimated 1RM

ore accurate estimate. You may notice that the rep goal for the next week

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

Press and Bench by 5lbs. t.

of reps ght to achive a certain 1RM eps to achieve a certain 1RM

t intended to teach you the program or training methodologies.

ect consent or approval. The raw version will only be released to serious

ms. Registration is required.

531 Start/Options
Weight Reps 1RM 90% Military Deadlift Bench Squat Note: Information only needs to be entered once. Your training maxes will be automatically updated in each cycle. Increment/Cycle Military 5 Deadlift 10 Bench 5 Squat 10 Rounding 5 Rep Goal Increment Military 5 Deadlift 5 Bench 5 Squat 5 Weight Multi Estimator Reps 1RM

5/3/1 Program 3/5/1 Powerlifters Progress Tracker

5/3/1 Calculator
1RM Calculator Weight Reps 1RM Rep Goal Calculator Weight 1RM Rep

Week 1 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 2 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 5 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 6 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 9 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 10 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 13 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 14 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 17 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 18 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 21 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 22 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 25 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 26 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 29 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 30 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 33 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 34 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 37 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 38 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 41 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 42 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 45 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 46 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 49 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military Weight

Week 50 3x3
Rep Goal 1RM Goal

Deadlift

Deadlift

Bench

Bench

Squat

Squat

v2.1 Weight Calculator 1RM Reps Weight Start/Options Progress Tracker

Cycle 1
Week 3 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 4 Deload
Weight Cycle 1 1RM Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 2
Week 7 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 8 Deload
Weight Cycle 2 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 3
Week 11 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 12 Deload
Weight Cycle 3 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 4
Week 15 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 16 Deload
Weight Cycle 4 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 5
Week 19 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 20 Deload
Weight Cycle 5 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 6
Week 23 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 24 Deload
Weight Cycle 6 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 7
Week 27 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 28 Deload
Weight Cycle 7 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 8
Week 31 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 32 Deload
Weight Cycle 8 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 9
Week 35 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 36 Deload
Weight Cycle 9 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 10
Week 39 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 40 Deload
Weight Cycle 10 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 11
Week 43 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 44 Deload
Weight Cycle 11 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 12
Week 47 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 48 Deload
Weight Cycle 12 1RM Stall Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 13
Week 51 5/3/1
Reps Done 1RM Military Weight Rep Goal 1RM Goal Reps Done 1RM Military

Week 52 Deload
Weight Cycle 13 1RM Military Deadlift Bench Squat

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

5/3/1 Progress Tracker

Highest Estimated 1RM to Date Military Deadlift Bench

Note: Progress tracker is NOT compatible with 3

gress Tracker

v1.0

NOT compatible with 3/5/1 Powerlifters

5/3/1 Program 3/5/1 Powerlifters Start/Options
Cycle

ted 1RM to Date Squat

10

11

12

13

Wk 1 2 3 5 6 7 9 10 11 13 14 15 17 18 19 21 22 23 25 26 27 29 30 31 33 34 35 37 38 39 41 42 43 45 46 47 49 50 51

MilitaryDeadliftBench Squat 1RM 1RM 1RM 1RM

1RM Calculator Weight Reps 1RM

Rep Goal Calculator Weight 1RM

Week 1 3x3
Weight Military Rep Goal 1RM Goal Reps Done Singles 1RM x3 Military Weight

Week 2 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 5 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 6 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 9 3x3
Weight Military Rep Goal 1RM Goal Reps Done Singles 1RM x3 Military Weight

Week 10 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 13 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 14 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 17 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 18 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 21 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 22 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 25 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 26 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 29 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 30 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 33 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 34 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 37 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 38 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 41 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 42 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 45 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 46 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Week 49 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military Weight

Week 50 3x5

Deadlift

Deadlift

Bench

Bench

Squat

Squat

3/5/1 Powerlifting
Rep Goal Calculator Rep

v1.1 Weight Calculator 1RM Reps Weight

Cycle 1
Week 2 3x5
Reps Done 1RM Military Weight

Week 3 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 2
Week 6 3x5
Reps Done 1RM Military Weight

Week 7 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 3
Week 10 3x5
Reps Done 1RM Military Weight

Week 11 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 4
Week 14 3x5
Reps Done 1RM Military Weight

Week 15 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 5
Week 18 3x5
Reps Done 1RM Military Weight

Week 19 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 6
Week 22 3x5
Reps Done 1RM Military Weight

Week 23 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 7
Week 26 3x5
Reps Done 1RM Military Weight

Week 27 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 8
Week 30 3x5
Reps Done 1RM Military Weight

Week 31 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 9
Week 34 3x5
Reps Done 1RM Military Weight

Week 35 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 10
Week 38 3x5
Reps Done 1RM Military Weight

Week 39 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 11
Week 42 3x5
Reps Done 1RM Military Weight

Week 43 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 12
Week 46 3x5
Reps Done 1RM Military Weight

Week 47 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Cycle 13
Week 50 3x5
Reps Done 1RM Military Weight

Week 51 5/3/1
Rep Goal 1RM Goal Reps Done 1RM Singles x2

Deadlift

Deadlift

Bench

Squat

Start/Options

Week 4 Deload
Weight Military Cycle 1 1RM Military Deadlift Bench Squat

Deadlift

Bench

Squat

Week 8 Deload
Weight Military Cycle 2 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 12 Deload
Weight Military Cycle 3 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 16 Deload
Weight Military Cycle 4 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 20 Deload
Weight Military Cycle 5 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 24 Deload
Weight Military Cycle 6 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 28 Deload
Weight Military Cycle 7 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 32 Deload
Weight Military Cycle 8 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 36 Deload
Weight Military Cycle 9 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 40 Deload
Weight Military Cycle 10 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 44 Deload
Weight Military Cycle 11 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 48 Deload
Weight Military Cycle 12 1RM Military Deadlift Bench Squat Stall Backoff Amount 10 10 10 10

Deadlift

Bench

Squat

Week 52 Deload
Weight Military Cycle 13 1RM Military Deadlift Bench Squat

Deadlift

Bench

Squat

V1.0 V1.1

Completed Caculators Updated rounding in Rep Goals resulting in higher accuracy Added a Rep Req'd Calculator Added a Multi Calculator which includes weights 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 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 Major bug in 3/5/1 Powerlifting patched Added ability to change exercise order

V1.2

V2.0

V2.1

ed to run this feature)

Excel versions