Wendler

Cycle 1 1 Rep Max 90%

30 27

Calculated Weight

Program Reps

Actual Weight

Actual Reps

65% 75% 85%

Week 1: 18 20 23

5 reps 5 reps 5 reps +

5 reps 5 reps

70% 80% 90%

Week 2: 19 22 24

3 reps 3 reps 3 reps +

3 reps 3 reps

75% 85% 95%

Week 3: 20 23 26

40% 50% 60%

Week 4:(De-load Week) 11 5 reps 14 5 reps 16 5 reps

Step 1: Enter Weight in Yellow Step 2: Enter Dates for each week of the program Step 3: Enter rounded up Actual Weights used Step 4: Enter Actual reps for each week Note: "+" is to Failure

5 reps 3 reps 1 rep +

5 reps 3 reps

5 reps 5 reps 5 reps

Add 5+ lb to upper body movements per 4 wk cycle Add 10+ lb to lower body movements per 4 wk cycle

each week of the program

up Actual Weights used

ps for each week

Cycle 1 1 Rep Max 90%

100 90

Calculated Weight

Program Reps

Actual Weight

Actual Reps

65% 75% 85%

Week 1: 59 68 77

5 reps 5 reps 5 reps +

5 reps 5 reps

70% 80% 90%

Week 2: 63 72 81

3 reps 3 reps 3 reps +

3 reps 3 reps

75% 85% 95%

Week 3: 68 77 86

40% 50% 60%

Week 4:(De-load Week) 36 5 reps 45 5 reps 54 5 reps

Step 1: Enter Weight in Yellow Step 2: Enter Dates for each week of the program Step 3: Enter rounded up Actual Weights used Step 4: Enter Actual reps for each week Note: "+" is to Failure

5 reps 3 reps 1 rep +

5 reps 3 reps

5 reps 5 reps 5 reps

Add 5+ lb to upper body movements per 4 wk cycle Add 10+ lb to lower body movements per 4 wk cycle

each week of the program

up Actual Weights used

ps for each week

Cycle 1 1 Rep Max 90%

0 0

Calculated Weight

Program Reps

Actual Weight

Actual Reps

65% 75% 85%

Week 1: 0 0 0

5 reps 5 reps 5 reps +

5 reps 5 reps

70% 80% 90%

Week 2: 0 0 0

3 reps 3 reps 3 reps +

3 reps 3 reps

75% 85% 95%

Week 3: 0 0 0

40% 50% 60%

Week 4:(De-load Week) 0 5 reps 0 5 reps 0 5 reps

Step 1: Enter Weight in Yellow Step 2: Enter Dates for each week of the program Step 3: Enter rounded up Actual Weights used Step 4: Enter Actual reps for each week Note: "+" is to Failure

5 reps 3 reps 1 rep +

5 reps 3 reps

5 reps 5 reps 5 reps

Add 5+ lb to upper body movements per 4 wk cycle Add 10+ lb to lower body movements per 4 wk cycle

each week of the program

up Actual Weights used

ps for each week

Cycle 1 1 Rep Max 90%

### 185 166.5

Calculated Weight

Program Reps

Actual Weight

Actual Reps

65% 75% 85%

Week 1: 108 125 142

5 reps 5 reps 5 reps +

5 reps 5 reps

70% 80% 90%

Week 2: 117 133 150

3 reps 3 reps 3 reps +

3 reps 3 reps

75% 85% 95%

Week 3: 125 142 158

40% 50% 60%

Week 4:(De-load Week) 67 5 reps 83 5 reps 100 5 reps

Step 1: Enter Weight in Yellow Step 2: Enter Dates for each week of the program Step 3: Enter rounded up Actual Weights used Step 4: Enter Actual reps for each week Note: "+" is to Failure

5 reps 3 reps 1 rep +

5 reps 3 reps

5 reps 5 reps 5 reps

Add 5+ lb to upper body movements per 4 wk cycle Add 10+ lb to lower body movements per 4 wk cycle

each week of the program

up Actual Weights used

ps for each week

Cycle 1 1 Rep Max 90%

### 0 0

Calculated Weight

Program Reps

Actual Weight

Actual Reps

65% 75% 85%

Week 1: 0 0 0

5 reps 5 reps 5 reps +

5 reps 5 reps

70% 80% 90%

Week 2: 0 0 0

3 reps 3 reps 3 reps +

3 reps 3 reps

75% 85% 95%

Week 3: 0 0 0

40% 50% 60%

Week 4:(De-load Week) 0 5 reps 0 5 reps 0 5 reps

Step 1: Enter Weight in Yellow Step 2: Enter Dates for each week of the program Step 3: Enter rounded up Actual Weights used Step 4: Enter Actual reps for each week Note: "+" is to Failure

5 reps 3 reps 1 rep +

5 reps 3 reps

5 reps 5 reps 5 reps

Add 5+ lb to upper body movements per 4 wk cycle Add 10+ lb to lower body movements per 4 wk cycle

each week of the program

up Actual Weights used

ps for each week

Cycle 1 1 Rep Max 90%

### 80 72

Calculated Weight

Program Reps

Actual Weight

Actual Reps

65% 75% 85%

Week 1: 47 54 61

5 reps 5 reps 5 reps +

5 reps 5 reps

70% 80% 90%

Week 2: 50 58 65

3 reps 3 reps 3 reps +

3 reps 3 reps

75% 85% 95%

Week 3: 54 61 68

40% 50% 60%

Week 4:(De-load Week) 29 5 reps 36 5 reps 43 5 reps

Step 1: Enter Weight in Yellow Step 2: Enter Dates for each week of the program Step 3: Enter rounded up Actual Weights used Step 4: Enter Actual reps for each week Note: "+" is to Failure

5 reps 3 reps 1 rep +

5 reps 3 reps

5 reps 5 reps 5 reps

Add 5+ lb to upper body movements per 4 wk cycle Add 10+ lb to lower body movements per 4 wk cycle

each week of the program

up Actual Weights used

ps for each week

Cycle 1 1 Rep Max 90%

### 60 54

Calculated Weight

Program Reps

Actual Weight

Actual Reps

65% 75% 85%

Week 1: 35 41 46

5 reps 5 reps 5 reps +

5 reps 5 reps

70% 80% 90%

Week 2: 38 43 49

3 reps 3 reps 3 reps +

3 reps 3 reps

75% 85% 95%

Week 3: 41 46 51

40% 50% 60%

Week 4:(De-load Week) 22 5 reps 27 5 reps 32 5 reps

Step 1: Enter Weight in Yellow Step 2: Enter Dates for each week of the program Step 3: Enter rounded up Actual Weights used Step 4: Enter Actual reps for each week Note: "+" is to Failure

5 reps 3 reps 1 rep +

5 reps 3 reps

5 reps 5 reps 5 reps

Add 5+ lb to upper body movements per 4 wk cycle Add 10+ lb to lower body movements per 4 wk cycle

each week of the program

up Actual Weights used

ps for each week

Cycle 1 1 Rep Max 90%

65 58.5

Calculated Weight

Program Reps

Actual Weight

Actual Reps

65% 75% 85%

Week 1: 38 44 50

5 reps 5 reps 5 reps +

5 reps 5 reps

70% 80% 90%

Week 2: 41 47 53

3 reps 3 reps 3 reps +

3 reps 3 reps

75% 85% 95%

Week 3: 44 50 56

40% 50% 60%

Week 4:(De-load Week) 23 5 reps 29 5 reps 35 5 reps

Step 1: Enter Weight in Yellow Step 2: Enter Dates for each week of the program Step 3: Enter rounded up Actual Weights used Step 4: Enter Actual reps for each week Note: "+" is to Failure

5 reps 3 reps 1 rep +

5 reps 3 reps

5 reps 5 reps 5 reps

Add 5+ lb to upper body movements per 4 wk cycle Add 10+ lb to lower body movements per 4 wk cycle

each week of the program

up Actual Weights used

ps for each week

Cycle 1 1 Rep Max 90%

80 72

Calculated Weight

Program Reps

Actual Weight

Actual Reps

65% 75% 85%

Week 1: 47 54 61

5 reps 5 reps 5 reps +

5 reps 5 reps

70% 80% 90%

Week 2: 50 58 65

3 reps 3 reps 3 reps +

3 reps 3 reps

75% 85% 95%

Week 3: 54 61 68

40% 50% 60%

Week 4:(De-load Week) 29 5 reps 36 5 reps 43 5 reps

Step 1: Enter Weight in Yellow Step 2: Enter Dates for each week of the program Step 3: Enter rounded up Actual Weights used Step 4: Enter Actual reps for each week Note: "+" is to Failure

5 reps 3 reps 1 rep +

5 reps 3 reps

5 reps 5 reps 5 reps

Add 5+ lb to upper body movements per 4 wk cycle Add 10+ lb to lower body movements per 4 wk cycle

each week of the program

up Actual Weights used

ps for each week