How it works:

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculatin
can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of re
One mesocycle lasts 16 workouts, or a little over 5 weeks.
Each mesocycle has 4 microcycles or "waves".
1. Wave
Warm Up
75% x 5
2. Wave
Warm Up
80% x 3
3. Wave
Warm Up
75% x 5
4. Wave
Deload
60% x 5
Each wave has 4 workouts:
A. Squat
B. Bench Press
C. Deadlift
D. Military Press

80% x 5
85% x 3
85% x 3
65% x 5

85% x 5
90% x 3
95% x 1
70% x 5

Assistance Lifts
Assistance Lifts
Assistance Lifts
Assistance Lifts

Wendler recommends 3 workouts per week. Example:

A1
B1
Week 1:
D1
A2
Week 2:
C2
D2
Week 3:
B3
C3
Week 4:
A4
B4
Week 5:
D1
Etc
Week 6:

C1
B2
A3
D3
C4
Etc

Optionally there is a second, less intensive, loading parameter:

1. Wave
65% x 5
75% x 5
Warm Up
2. Wave
70% x 3
80% x 3
Warm Up
3. Wave
75% x 5
85% x 3
Warm Up
4. Wave
60% x 5
65% x 5
Deload

85% x 5
90% x 3
95% x 1
70% x 5

your 1RM when calculating weights; He also suggests that on the last set you
he specified number of reps with that weight and anything beyond that can be

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1
Week 2
Week 3
Week 4

BENCH PRESS
Week 1
Week 2
Week 3
Week 4

DEADLIFT
Week 1
Week 2
Week 3
Week 4

MILITARY PRESS
Week 2
Week 3
Week 4
Week 5

1 Rep Max
200
205
210
215
1 Rep Max
185
190
195
200
1 Rep Max
300
305
310
315
1 Rep Max
100
105
110
115

90%
180
185
190
195
90%
165
170
175
180
90%
270
275
280
285
90%
90
95
100
105

Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3

Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5

65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%

Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%

85%
90%
95%
60%

115
130
145
80

85%
90%
95%
60%

105
120
130
70

85%
90%
95%
60%

175
195
210
115

85%
90%
95%
60%

60
65
75
40

Pounds
135
150
160
100
Pounds
125
135
150
90
Pounds
205
220
240
145
Pounds
70
75
85
55

MONTH 1

to lift.

s
155
165
180
115

5
3
5
5

140
155
165
110

5
3
5
5

230
250
265
170

5
3
5
5

75
85
95
65

5
3
5
5

Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5

5
3
1
5
5
3
1
5
5
3
1
5
5
3
1
5

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1
Week 2
Week 3
Week 4

BENCH PRESS
Week 1
Week 2
Week 3
Week 4

DEADLIFT
Week 1
Week 2
Week 3
Week 4

MILITARY PRESS
Week 2
Week 3
Week 4
Week 5

1 Rep Max
220
225
230
235
1 Rep Max
205
210
215
220
1 Rep Max
320
325
330
335
1 Rep Max
120
125
130
135

90%
200
205
205
210
90%
185
190
195
200
90%
290
295
295
300
90%
110
115
115
120

Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3

Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5

65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%

Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%

85%
90%
95%
60%

130
145
155
85

85%
90%
95%
60%

120
135
145
80

85%
90%
95%
60%

190
205
220
120

85%
90%
95%
60%

70
80
85
50

Pounds
150
165
175
105
Pounds
140
150
165
100
Pounds
220
235
250
150
Pounds
85
90
100
60

MONTH 2

to lift.

s
170
185
195
125

5
3
5
5

155
170
185
120

5
3
5
5

245
265
280
180

5
3
5
5

95
105
110
70

5
3
5
5

Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5

5
3
1
5
5
3
1
5
5
3
1
5
5
3
1
5

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1
Week 2
Week 3
Week 4

BENCH PRESS
Week 1
Week 2
Week 3
Week 4

DEADLIFT
Week 1
Week 2
Week 3
Week 4

MILITARY PRESS
Week 2
Week 3
Week 4
Week 5

1 Rep Max
240
245
250
255
1 Rep Max
225
230
235
240
1 Rep Max
340
345
350
355
1 Rep Max
140
145
150
155

90%
215
220
225
230
90%
205
205
210
215
90%
305
310
315
320
90%
125
130
135
140

Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3

Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5

65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%

Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%

85%
90%
95%
60%

140
155
170
90

85%
90%
95%
60%

135
145
160
85

85%
90%
95%
60%

200
215
235
130

85%
90%
95%
60%

80
90
100
55

Pounds
160
175
190
115
Pounds
155
165
180
110
Pounds
230
250
270
160
Pounds
95
105
115
70

MONTH 3

to lift.

s
185
200
215
140

5
3
5
5

175
185
200
130

5
3
5
5

260
280
300
190

5
3
5
5

105
115
130
85

5
3
5
5

Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5

5
3
1
5
5
3
1
5
5
3
1
5
5
3
1
5

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1
Week 2
Week 3
Week 4

BENCH PRESS
Week 1
Week 2
Week 3
Week 4

DEADLIFT
Week 1
Week 2
Week 3
Week 4

MILITARY PRESS
Week 2
Week 3
Week 4
Week 5

1 Rep Max
260
265
270
275
1 Rep Max
245
250
255
260
1 Rep Max
360
365
370
375
1 Rep Max
160
165
170
175

90%
235
240
245
250
90%
220
225
230
235
90%
325
330
335
340
90%
145
150
155
160

Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3

Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5

65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%

Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%

85%
90%
95%
60%

155
170
185
100

85%
90%
95%
60%

145
160
175
95

85%
90%
95%
60%

210
230
250
135

85%
90%
95%
60%

95
105
115
65

Pounds
175
190
210
125
Pounds
165
180
195
120
Pounds
245
265
285
170
Pounds
110
120
130
80

MONTH 4

to lift.

s
200
215
235
150

5
3
5
5

185
205
220
140

5
3
5
5

275
295
320
205

5
3
5
5

125
135
145
95

5
3
5
5

Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5

5
3
1
5
5
3
1
5
5
3
1
5
5
3
1
5

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1
Week 2
Week 3
Week 4

BENCH PRESS
Week 1
Week 2
Week 3
Week 4

DEADLIFT
Week 1
Week 2
Week 3
Week 4

MILITARY PRESS
Week 2
Week 3
Week 4
Week 5

1 Rep Max
280
285
290
295
1 Rep Max
265
270
275
280
1 Rep Max
380
385
390
395
1 Rep Max
180
185
190
195

90%
250
255
260
265
90%
240
245
250
250
90%
340
345
350
355
90%
160
165
170
175

Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3

Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5

65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%

Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%

85%
90%
95%
60%

165
180
195
105

85%
90%
95%
60%

155
170
190
100

85%
90%
95%
60%

220
240
265
140

85%
90%
95%
60%

105
115
130
70

Pounds
190
205
220
135
Pounds
180
195
215
125
Pounds
255
275
300
180
Pounds
120
130
145
90

MONTH 5

to lift.

s
215
230
245
160

5
3
5
5

205
220
240
150

5
3
5
5

290
310
335
215

5
3
5
5

135
150
160
105

5
3
5
5

Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5

5
3
1
5
5
3
1
5
5
3
1
5
5
3
1
5

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1
Week 2
Week 3
Week 4

BENCH PRESS
Week 1
Week 2
Week 3
Week 4

DEADLIFT
Week 1
Week 2
Week 3
Week 4

MILITARY PRESS
Week 2
Week 3
Week 4
Week 5

1 Rep Max
300
305
310
315
1 Rep Max
285
290
295
300
1 Rep Max
400
405
410
415
1 Rep Max
200
205
210
215

90%
270
275
280
285
90%
255
260
265
270
90%
360
365
370
375
90%
180
185
190
195

Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3
Sets
3
3
3
3

Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5
Reps
5
3
5,3,1
5

65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%
65%
70%
75%
40%

Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%
Percentage
75%
80%
85%
50%

85%
90%
95%
60%

175
195
210
115

85%
90%
95%
60%

165
180
200
110

85%
90%
95%
60%

235
255
280
150

85%
90%
95%
60%

115
130
145
80

Pounds
205
220
240
145
Pounds
190
210
225
135
Pounds
270
290
315
190
Pounds
135
150
160
100

MONTH 6

to lift.

s
230
250
265
170

5
3
5
5

215
235
250
160

5
3
5
5

305
330
350
225

5
3
5
5

155
165
180
115

5
3
5
5

Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5
Reps Completed
5
3
3
5

5
3
1
5
5
3
1
5
5
3
1
5
5
3
1
5

1 REP MAX PROGRESS

Month 1
Month 2
Month 3
Month 4
Month 5
Month 6

Squat 1 Rep Max Progress

Week 1
Week 2
Week 3
Week 4
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
305
310
315

Progess
15
35
55
75
95
115

Month 1
Month 2
Month 3
Month 4
Month 5
Month 6

Bench 1 Rep Max Progress

Week 1
Week 2
Week 3
Week 4
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300

Progress
300
15
200
35
55
100
75
0
95
Month 1 Month 2 Month 3
115

Month 1
Month 2
Month 3
Month 4
Month 5
Month 6

Deadlift 1 Rep Max Progress

Week 1
Week 2
Week 3
Week 4
300
305
310
310
320
325
330
330
340
345
350
350
360
365
370
370
380
385
390
390
400
405
410
410

Progress
10
30
50
70
90
110

Month 1
Month 2
Month 3
Month 4
Month 5
Month 6

Military Press 1 Rep Max Progress

Week 1
Week 2
Week 3
Week 4
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215

400
300
200
100
0
Month 1Month 2Month 3

400

500
400
300
200
100
0
Month 1Month 2Month 3

250

Progress
15
35
55
75
95
115

200
150
100
50
0
Month 1Month 2Month 3

Week 1
Week 2
Week 3
Week 4
Month 2Month 3Month 4Month 5Month 6

Week 1
Week 2
Week 3
Week 4
Month 2 Month 3 Month 4 Month 5 Month 6

Week 1
Week 2
Week 3
Week 4
Month 2Month 3Month 4Month 5Month 6

Week 1
Week 2
Week 3
Week 4
Month 2Month 3Month 4Month 5Month 6