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Wendler 5-3-1, 1 Day Per Week

Jim Wendler's 5/3/


Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affil
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wh
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Ma
many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weig
5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set o
possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim Wendler


Write-up for Jim Wendler's 5/3/1 Program

Smallest Weight Increment: 5


Current Max Reps (<12)
Squat 100 1
Bench Press 100 1
Deadlift 100 1
Mil. Press 100 1

Week 1
Squat Warmup
5x60
5x70
>5x75

Bench Press Warmup


5x60
5x70
>5x75
Week 2
Deadlift Warmup
5x60
5x70
>5x75

Mil. Press Warmup


5x60
5x70
>5x75

Page 1
Wendler 5-3-1, 1 Day Per Week

ndler's 5/3/1
ase Program

ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
's request. If you want to know what the assistance exercises are, I suggest buying the
s where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however
ncrement,” field is the smallest weight increment that can be added to the barbell (usually
3 days per week. On the last set of each major lift you can attempt as many reps as
DudeAbides

or Raw Strength by Jim Wendler


for Jim Wendler's 5/3/1 Program

1RM 5RM 5/3/1 Max


100 90 90
100 90 90
100 90 90
100 90 90

Week 3 Week 5
Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85

Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85
Week 4 Week 6
Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85

Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85

Page 2
Wendler 5-3-1, 2 Days Per Week

Jim Wendler's 5/3/


Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not aff
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know w
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep M
many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest wei
5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set
possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim Wendler


Write-up for Jim Wendler's 5/3/1 Program

Smallest Weight Increment: 5


Current Max Reps (<12)
Squat 100 1
Bench Press 100 1
Deadlift 100 1
Mil. Press 100 1

Option One

Day One Week 1 Week 2


Squat Warmup Warmup
5x60 3x65
5x70 3x70
>5x75 >3x80

Bench Press Warmup Warmup


5x60 3x65
5x70 3x70
>5x75 >3x80
Day Two
Deadlift Warmup Warmup
5x60 3x65
5x70 3x70
>5x75 >3x80

Mil. Press Warmup Warmup


5x60 3x65
5x70 3x70
>5x75 >3x80

Option Two

Page 3
Wendler 5-3-1, 2 Days Per Week
Day One Week 1 Week 2 Week 3
Squat Warmup Warmup
5x60 3x65
5x70 3x70
>5x75 >3x80

Bench Press

Deadlift Warmup
5x60
5x70
>5x75

Mil. Press

Day Two
Squat

Bench Press Warmup Warmup


5x60 3x65
5x70 3x70
>5x75 >3x80

Deadlift

Mil. Press Warmup


5x60
5x70
>5x75

Page 4
Wendler 5-3-1, 2 Days Per Week

dler's 5/3/1
se Program

d as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
request. If you want to know what the assistance exercises are, I suggest buying the
where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however
crement,” field is the smallest weight increment that can be added to the barbell (usually
days per week. On the last set of each major lift you can attempt as many reps as
udeAbides

r Raw Strength by Jim Wendler


for Jim Wendler's 5/3/1 Program

1RM 5RM 5/3/1 Max


100 90 90
100 90 90
100 90 90
100 90 90

Week 3 Week 4
Warmup Warmup
5x70 5x35
3x75 5x45
>1x85 5x55

Warmup Warmup
5x70 5x35
3x75 5x45
>1x85 5x55

Warmup Warmup
5x70 5x35
3x75 5x45
>1x85 5x55

Warmup Warmup
5x70 5x35
3x75 5x45
>1x85 5x55

Page 5
Wendler 5-3-1, 2 Days Per Week
Week 4 Week 5 Week 6
Warmup
5x70
3x75
>1x85

Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85

Warmup
5x70
3x75
>1x85

Warmup Warmup
3x65 5x70
3x70 3x75
>3x80 >1x85

Page 6
Wendler 5-3-1, 3 Days Per Week

Jim Wendler's 5/3/


Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affiliate
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what t
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep
however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the sm
barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per wee
attempt as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbi

5/3/1 for Raw Strength by Jim Wendler


Write-up for Jim Wendler's 5/3/1 Program

Smallest Weight Increment: 5


Current Max Reps (<12)
Mil. Press 100 1
Deadlift 100 1
Bench Press 100 1
Squat 100 1

Day One Week 1 Week 2 Week 3 Week 4


Mil. Press Warmup
5x60
5x70
>5x75

Deadlift Warmup
5x70
3x75
>1x85

Bench Press Warmup


3x65
3x70
>3x80

Squat Warmup
5x60
5x70
>5x75
Day Two
Mil. Press Warmup
3x65
3x70

Page 7
Wendler 5-3-1, 3 Days Per Week
>3x80

Deadlift Warmup
5x60
5x70
>5x75

Bench Press Warmup


5x70
3x75
>1x85

Squat Warmup
3x65
3x70
>3x80
Day Three
Mil. Press Warmup
5x70
3x75
>1x85

Deadlift Warmup
3x65
3x70
>3x80

Bench Press Warmup


5x60
5x70
>5x75

Squat Warmup
5x70
3x75
>1x85

Page 8
Wendler 5-3-1, 3 Days Per Week

ndler's 5/3/1
ase Program

ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
r's request. If you want to know what the assistance exercises are, I suggest buying the
ax,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to
llest Weight Increment,” field is the smallest weight increment that can be added to the
olumn and there are 3 days per week. On the last set of each major lift you can
DAMMIT! ~Bango/Jgood/TheDudeAbides

r Raw Strength by Jim Wendler


for Jim Wendler's 5/3/1 Program

1RM 5RM 5/3/1 Max


100 90 90
100 90 90
100 90 90
100 90 90

Week 5 Week 6
Warmup
5x35
5x45
5x55

Warmup
5x35
5x45
5x55

New Cycle
New Cycle
New Cycle

Page 9
Wendler 5-3-1, 3 Days Per Week
New Cycle

Warmup New Cycle


5x35 New Cycle
5x45 New Cycle
5x55 New Cycle

New Cycle
New Cycle
New Cycle
New Cycle

New Cycle
New Cycle
New Cycle
New Cycle

New Cycle
New Cycle
New Cycle
New Cycle

New Cycle
New Cycle
New Cycle
New Cycle

Warmup New Cycle


5x35 New Cycle
5x45 New Cycle
5x55 New Cycle

New Cycle
New Cycle
New Cycle
New Cycle

Page 10
Wendler 5-3-1, 4 Days Per Week

Jim Wendler's 5/3/


Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affilia
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wha
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Re
however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the s
barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per week. O
as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides

5/3/1 for Raw Strength by Jim Wendler


Write-up for Jim Wendler's 5/3/1 Program

Smallest Weight Increment: 5


Current Max Reps (<12)
Mil. Press 100 1
Deadlift 100 1
Bench Press 100 1
Squat 100 1

Day One Week 1


Mil. Press Warmup
5x60
5x70
>5x75
Day Two
Deadlift Warmup
5x60
5x70
>5x75
Day Three
Bench Press Warmup
5x60
5x70
>5x75
Day Four
Squat Warmup
5x60
5x70
>5x75

Page 11
Wendler 5-3-1, 4 Days Per Week

dler's 5/3/1
ase Program

d as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
s request. If you want to know what the assistance exercises are, I suggest buying the
x,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to
est Weight Increment,” field is the smallest weight increment that can be added to the
n and there are 3 days per week. On the last set of each major lift you can attempt
~Bango/Jgood/TheDudeAbides

r Raw Strength by Jim Wendler


for Jim Wendler's 5/3/1 Program

1RM 5RM 5/3/1 Max


100 90 90
100 90 90
100 90 90
100 90 90

Week 2 Week 3 Week 4


Warmup Warmup Warmup
3x65 5x70 5x35
3x70 3x75 5x45
>3x80 >1x85 5x55

Warmup Warmup Warmup


3x65 5x70 5x35
3x70 3x75 5x45
>3x80 >1x85 5x55

Warmup Warmup Warmup


3x65 5x70 5x35
3x70 3x75 5x45
>3x80 >1x85 5x55

Warmup Warmup Warmup


3x65 5x70 5x35
3x70 3x75 5x45
>3x80 >1x85 5x55

Page 12