wendler 531

Wendler 5/3/1 Strength Program Enter lifts:

#1 Deadlift

1RM Actual Deadlift 335 Front Squat 235 Press 190 Bench 265

#2 Front Squat Training 302 212 171 239

#3 Press

#4 Bench

Enter desired lifts, then 1RM. Everything fills in automatically.

Deadlift Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 125 Set 230 245 230 185

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 151 Set 245 260 260 200

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 185

Front Squat Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 85 Set 160 170 160 130

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 110 Set 170 180 180 140

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 130

Press Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 70 Set 130 140 130 105

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 90 Set 140 150 150 115

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 105

Bench Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 100 Set 180 195 180 145

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 120 Set 195 205 205 160

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 145

stimated 1RM Calculator Weight Reps

0

260 275 290 215

180 195 205 150

150 155 165 120

205 215 230 170

Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5 Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5 Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5 Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5

Wendler 5/3/1 Strength Program Enter lifts:

#1 Deadlift

1RM Actual Deadlift 365 Front Squat 265 Press 142 Back Squat 295

#2 Front Squat Training 329 239 128 266

#3 Press

#4 Back Squat

Enter desired lifts, then 1RM. Everything fills in automatically.

Deadlift Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 135 Set 250 265 250 200

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 164 Set 265 280 280 215

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 200

Front Squat Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 100 Set 180 195 180 145

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 120 Set 195 205 205 160

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 145

Press Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 55 Set 100 105 100 80

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 65 Set 105 110 110 85

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 80

Back Squat Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 110 Set 200 215 200 160

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 135 Set 215 230 230 175

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 160

stimated 1RM Calculator Weight Reps

0

280 300 315 230

205 215 230 170

Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5 Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5

Reps 60% x 3 Set 3 # Reps 110 85% x AMRAP 120 90% x AMRAP 125 95% x AMRAP 90 70% x 5

230 240 255 190

Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5

Wendler 5/3/1 Strength Program Enter lifts:

#1 Deadlift

1RM Actual Deadlift 370 Front Squat 270 Press 144 Back Squat 290

#2 Front Squat Training 333 243 130 261

#3 Press

#4 Back Squat

Enter desired lifts, then 1RM. Everything fills in automatically.

Deadlift Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 135 Set 250 270 250 200

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 167 Set 270 285 285 220

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 200

Front Squat Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 100 Set 185 195 185 150

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 125 Set 195 210 210 160

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 150

Press Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 55 Set 100 105 100 80

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 65 Set 105 115 115 85

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 80

Back Squat Warm-up DATE Phase 1 Phase 2 Phase 3 Deload

Weight 105 Set 200 210 200 160

Reps 40% x 5 1 75% x 5 80% x 3 75% x 5 60% x 5

Weight 135 Set 210 225 225 170

Reps 50% x 5 2 80% x 5 85% x 3 85% x 3 65% x 5

Weight 160

stimated 1RM Calculator Weight Reps

0

285 300 320 235

210 220 235 175

Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5 Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5

Reps 60% x 3 Set 3 # Reps 115 85% x AMRAP 120 90% x AMRAP 125 95% x AMRAP 95 70% x 5

225 235 250 185

Reps 60% x 3 Set 3 # Reps 85% x AMRAP 90% x AMRAP 95% x AMRAP 70% x 5