Wendler 5/3/1 Calculator Primary Movement Test Load Test Reps Military Press 185 5 Deadlift 405 3 Bench Press 275 3 Squat 315 5 Min. Weight Increment 5 Volume Note: cells in yellow can be changed Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Workout 1 Load Sets Military Press 135 1 155 1 175 1 Shoulders 3-5 Upper back or Lats 3-5 Workout 2 Deadlift
Quads Abs
Load 145 165 185
Cycle 2 Sets 1 1 1 3-5 3-5
Reps 3 3 3 6-20 10-25
Load 155 175 200
Cycle 3 Sets 1 1 1 3-5 3-5
Reps 5 3 1 6-20 10-25
Sets 1 1 1 3-5 3-5
Reps 5 5 5 5-30 10-50
Load 300 345 385
Sets 1 1 1 3-5 3-5
Reps 3 3 3 5-30 10-50
Load 320 365 410
Sets 1 1 1 3-5 3-5
Reps 5 3 1 5-30 10-50
Load 190 220 245
Sets 1 1 1 3-5 3-5
Reps 5 5 5 6-20 6-30
Load 205 235 260
Sets 1 1 1 3-5 3-5
Reps 3 3 3 6-20 6-30
Load 220 245 275
Sets 1 1 1 3-5 3-5
Reps 5 3 1 6-20 6-30
Load 230 265 300
Sets 1 1 1 3-5 3-5
Reps 5 5 5 6-20 10-50
Load 250 285 320
Sets 1 1 1 3-5 3-5
Reps 3 3 3 6-20 10-50
Load 265 300 335
Sets 1 1 1 3-5 3-5
Reps 5 3 1 6-20 10-50
Shoulders Lats Workout 4 Squat
Reps 5 5 5 6-20 10-25
Load 280 320 365
Low back/hamstrings Abs Workout 3 Bench Press
Est. 1RM 208 429 291 354 High Low Low
Assistance exercise selection Quads: lunges, step-up, one leg squat, split squat, hack squat, belt squat, leg press, leg extension Shoulders: dip, pushup, upright row, side lateral, hammer military, EFS swiss bar, cambered bench, incline press, DB bench, DB incline Lats: chiin/pull-up, DB row, bent-over row, chest supported row, chest supported DB row, low row Low back/hamstrings: good mornings, back raise, 45 deg. extension, pullthrough, KB swing, rev. hyper, glute/ham raise, SLDL, leg curl Upper back: DB rear lateral, seated DB power clean, muscle snatch, face pull, cable real lateral, band pull-apart, shrugs Abs: ab wheel, crunches, sit-up, weighted sit-up, hangling leg raise, side bend
Load 125 135 145
Cycle 4 (Deload) Sets Reps 1 5 1 5 1 5 2 6-20 2 10-25
Load 255 280 300
Sets 1 1 1 2 2
Reps 5 5 5 5-30 10-50
Load 175 190 205
Sets 1 1 1 2 2
Reps 5 5 5 6-20 6-30
Load 210 230 250
Sets 1 1 1 2 2
Reps 5 5 5 6-20 10-50
Wendler 5/3/1 Calculator Test Primary Movement Load
Test Reps
Est. 1RM
Military Press
155
1
155
Deadlift
400
1
400
Bench Press
225
1
225
Squat
300
1
300
High
5
Vol.
Low
Low
Min. Weight Increment Note: cells in yellow can be changed
Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Session 1
Cycle 2
Load
Sets
Reps
115
1
5
3
130
1
3
1
3
145
1
1
Upright Row
3
10
Dips w/ weight
3
6-10
10-20
Bent-over Row
3
10-15
DB Row
3
10-20
Sets
Reps
Session 6
Load
Sets
Reps
Session 10
Load
Sets
Reps
1
5
280
1
3
300
1
5
300
1
5
320
1
3
340
1
3
340
1
5
360
1
3
380
1
1
KB Swings
3
20
Back Raise
3
10-12
Good Morning
3
8
Sit-ups
3
25
DB Side Bends
3
10
Sit-ups
3
25
Load
Sets
Reps
Load
Sets
Reps
Session 11
Load
Sets
Reps
145
1
5
160
1
3
Bench Press
170
1
5
170
1
5
180
1
3
190
1
3
190
1
5
205
1
3
215
1
1
DB Bench
3
10-15
Incline Press
3
10-12
DB Incline Press
3
10-15
Chin-ups
3
6-12
Low Row
3
15-20
Chin-ups
3
6-12
Load
Sets
Reps
Session 8
Load
Sets
Reps
Session 12
Load
Sets
Reps
195
1
5
210
1
3
225
1
5
225
1
5
240
1
3
255
1
3
255
1
5
270
1
3
285
1
1
Military Press
Dips
Load
Sets
Reps
100
1
5
115
1
130 BW
Load
Sets
Reps
110
1
3
5
125
1
1
5
140
3
max
3 Load 260
DB Row Session 2 Deadlift
Session 3 Bench Press
Session 4 Squat
Session 5
Cycle 3
Military Press
Deadlift
Session 7 Bench Press
Squat
Session 9 Military Press
Deadlift
Squat
Lunges
3
6
Hack Squat
3
12-15
Leg Press
3
12-15
Ab Wheel
3
15
Hanging Leg Raise
3
15
Ab Wheel
3
15
Cycle 4 (Deload) Session 13
Load
Sets
Reps
95
1
5
100
1
5
110
1
5
Pushups
2
max
Chin-ups
2
10
Load
Sets
Reps
240
1
5
260
1
5
280
1
5
180
1
5
195
1
5
210
1
5
Pull-throughs
2
20
Side Bends
2
10
Military Press
Session 14 Deadlift
Squat
Session 15
Load
Sets
Reps
Bench Press
135
1
5
145
1
5
160
1
5
DB Military
2
10-15
Shrug
2
15
Wendler 5/3/1 Calculator Test Primary Movement Load Incline Press 185 Rack Pull 440 2 Board Press 245 Box Squat 275 Min. Weight Increment 5
Test Reps 1 1 1 1 Vol.
Est. 1RM 185 440 245 275 High High Low
Note: cells in yellow can be changed Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Session 1 Load Sets Incline Press 140 1 150 1 155 1 Upright Row 4 DB Military Press 4 Rear Lateral 4 DB Curl 4 Session 2 Rack Pull
Load 330 350 375
Chin-up DB Row Back Raise Ab Wheel Session 3 2 Board Press
Load 185 195 210
DB Bench Dips DB Flys Triceps Pushdown Session 4 Box Squat
Leg Press Leg Extension
Load 205 220 235
Reps 5 5 5 10 12 15 12
Session 5 Incline Press
Sets 1 1 1 4 4 4 4
Reps 5 5 5 10 15 25 15
Session 6 Rack Pull
Sets 1 1 1 4 4 4 4
Reps 5 5 5 10 20 10 10-15
Session 7 2 Board Press
Sets 1 1 1 4 4
Reps 5 5 5 10-15 12
Session 8 Box Squat
Cycle 2 Load 150 155 165
Side Lateral Front Raise Rear Raise BB Curl Load 350 375 395
Lat Pulldown Bent-over Row Pull-through Side Bend Load 195 210 220
Floor Press Pushup Incline DB Fly Triceps Extension
Hack Squat Leg Extension
Load 220 235 250
Sets 1 1 1 3 3 3 3
Reps 3 3 3 12 12 15 12
Session 9 Incline Press
Sets 1 1 1 4 4 4 4
Reps 3 3 3 10-20 8-12 15 10
Session 10 Rack Pull
Sets 1 1 1 3 3 3 3
Reps 3 3 3 8-10 20-30 12 10
Session 11 2 Board Press
Sets 1 1 1 3 3
Reps 3 3 3 15 15
Session 12 Box Squat
Cycle 3 Load 140 155 175
Sets 1 1 1 3 3 3 3
Reps 5 3 1 10 12 20 12
Load 330 375 420
Sets 1 1 1 4 4 3 3
Reps 5 3 1 10 12 15 15
Load 185 210 235
Sets 1 1 1 3 4 4 4
Reps 5 3 1 10 25 10 10
Load 205 235 260
Sets 1 1 1 4 4
Reps 5 3 1 10 10
Upright Row DB Military Press Rear Lateral BB Curl
Chin-up DB Row Reverse Hyper Ab Wheel
DB Bench Dips DB Flys Triceps Pushdown
Leg Press Leg Extension
Leg Curl Situps
4 4
12 25
Glute-ham Raise Hanging Leg Raise
3 3
12 15
Glute-ham Riase Ab Wheel
4 3
10 15
Session 13 Incline Press
Cycle 4 (Deload) Load 110 120 130
Sets 1 1 1 2 2
Reps 5 5 5 15 10
Load 265 285 310 165 180 195
Sets 1 1 1 1 1 1 2 2
Reps 5 5 5 5 5 5 20 10
Load 145 160 170
Sets 1 1 1 2 2
Reps 5 5 5 25 12
Rear Lateral DB Curl Session 14 Rack Pull
Box Squat
Chin-up Hanging Leg Raise Session 15 2 Board Press
Pushup Triceps Extension
Wendler 5/3/1 Calculator Primary Movement Test Load Test Reps Military Press 205 4 Deadlift 475 3 Bench Press 295 2 Squat 365 5 Min. Weight Increment 2.5 Volume Note: cells in yellow can be changed Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Workout 1 Load Sets Military Press 167.5 1 180 1 190 1 Military Press 112.5 5 Chins 5 Workout 2 Deadlift
Deadlift Hanging Leg Raise Workout 3 Bench Press
Bench Press DB Row Workout 4 Squat
Squat Leg Curl
Est. 1RM 224 503 303 411 High High Low
Reps 5 5 5 10 max
Load 180 190 202.5 122.5
Cycle 2 Sets 1 1 1 5 5
Reps 3 3 3 10 max
Load 167.5 190 212.5 135
Cycle 3 Sets 1 1 1 5 5
Reps 5 3 1 10 max
Load 377.5 402.5 427.5 252.5
Sets 1 1 1 5 5
Reps 5 5 5 10 12
Load 402.5 427.5 452.5 277.5
Sets 1 1 1 5 5
Reps 3 3 3 10 12
Load 377.5 427.5 477.5 302.5
Sets 1 1 1 5 5
Reps 5 3 1 10 12
Load 227.5 242.5 257.5 152.5
Sets 1 1 1 5 5
Reps 5 5 5 10 10-20
Load 242.5 257.5 272.5 167.5
Sets 1 1 1 5 5
Reps 3 3 3 10 10-20
Load 227.5 257.5 287.5 182.5
Sets 1 1 1 5 5
Reps 5 3 1 10 10-20
Load 307.5 330 350 205
Sets 1 1 1 5 5
Reps 5 5 5 10 10
Load 330 350 370 225
Sets 1 1 1 5 5
Reps 3 3 3 10 10
Load 307.5 350 390 247.5
Sets 1 1 1 5 5
Reps 5 3 1 10 10
Load 135 145 157.5 112.5
Cycle 4 (Deload) Sets Reps 1 5 1 5 1 5 2 10 2 max
Load 302.5 327.5 352.5 252.5
Sets 1 1 1 2 5
Reps 5 5 5 10 12
Load 182.5 197.5 212.5 152.5
Sets 1 1 1 2 2
Reps 5 5 5 10 10-20
Load 247.5 267.5 287.5 205
Sets 1 1 1 2 2
Reps 5 5 5 10 10