5/3/1
CALCULATOR
Jim Wendler’s 5/3/1 program has
become incredibly popular because it’s
simple and it works for a lot of people.
If you’re a patient intermediate lifter or
a smart advanced lifter and you want
to get stronger by making deliberate
and steady progress each month then
follow this program. (If you are new to
powerlifting-style workouts, check out
Starting Strength. You’ll progress faster
and end up back here soon enough
ready to get the most out of 5/3/1.)
April 9, 2017
April 9, 2017
M h 22 2015
If you encounter any problems, please let
me know (petermichaux@hotmail.com) and
I’ll fix them as quickly as I can.
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Instructions:
1. Get the book . This calculator does not explain the program or why you might make certain
choices. The book explains how to do the exercises properly, how to choose your assistance
work, how to progress each month, and what to do if your progress stalls … and Wendler needs
your cash for another tattoo.
2. Enter your current maximum lift numbers in the form below.
3. Click the “Calculate Program” button.
4. Print this page.
5. Crank some Black Sabbath. Do not underestimate the importance of this step.
6. Lift weights.
7. Get stronger.
Periodization Bible
Bodyweight (less body stress, more athletic)
Simplest Strength
Full Body, Full Boring
Full Body Training
Two Days Per Week Option 1
Two Days Per Week Option 2
More Squatting
For Beginners
Offseason For Mass (from 5/3/1 for Powerlifting )
Other
Units pounds
kilograms
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Other
+20%
+25%
+30%
Reset Form
Your Program
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Week 1
squat deadlift
10 × 10 ×
10 × 10 ×
10 × 10 ×
15 × 10-15 ×
15 × 10-15 ×
15 × 10-15 ×
10 × 10 ×
10 × 10 ×
10 × 10 ×
20 × 10 ×
20 × 10 ×
20 × 10 ×
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Week 2
squat deadlift
10 × 10 ×
10 × 10 ×
10 × 10 ×
15 × 10-15 ×
15 × 10-15 ×
15 × 10-15 ×
10 × 10 ×
10 × 10 ×
10 × 10 ×
20 × 10 ×
20 × 10 ×
20 × 10 ×
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Week 3
squat deadlift
10 × 10 ×
10 × 10 ×
10 × 10 ×
15 × 10-15 ×
15 × 10-15 ×
15 × 10-15 ×
10 × 10 ×
10 × 10 ×
10 × 10 ×
20 × 10 ×
20 × 10 ×
20 × 10 ×
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