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    Wendler 531 Program Spreadsheet & Calculator

    Uploaded by

    Salim Hechaichi
    The document outlines a 5/3/1 strength training program with specific exercises listed for each day of the week. It includes the number of sets and reps for each exercise, as well as rest times between sets. Warmup sets and working weights are also provided to follow the 5/3/1 progression for each of the main lifts: bench press, squat, overhead press, and deadlift.

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    © All Rights Reserved
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    Wendler 531 Program Spreadsheet & Calculator

    Uploaded by

    Salim Hechaichi
    61 views7 pages
    The document outlines a 5/3/1 strength training program with specific exercises listed for each day of the week. It includes the number of sets and reps for each exercise, as well as rest times between sets. Warmup sets and working weights are also provided to follow the 5/3/1 progression for each of the main lifts: bench press, squat, overhead press, and deadlift.

    Original Description:

    531 Program Spreadsheet & Calculato Its so good and to the point i highly recomend it

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    The document outlines a 5/3/1 strength training program with specific exercises listed for each day of the week. It includes the number of sets and reps for each exercise, as well as rest times between sets. Warmup sets and working weights are also provided to follow the 5/3/1 progression for each of the main lifts: bench press, squat, overhead press, and deadlift.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    61 views7 pages

    Wendler 531 Program Spreadsheet & Calculator

    Uploaded by

    Salim Hechaichi
    The document outlines a 5/3/1 strength training program with specific exercises listed for each day of the week. It includes the number of sets and reps for each exercise, as well as rest times between sets. Warmup sets and working weights are also provided to follow the 5/3/1 progression for each of the main lifts: bench press, squat, overhead press, and deadlift.

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    © All Rights Reserved
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    Download as xlsx, pdf, or txt
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    # BENCH SETS REPS REST MUSCLE GROUP WARMUP WEIGHT WORKING WEIGHT FORM ATTENTION REQUIRED

    1 BENCH PRESS (BARBELL) 3 5,5,5+ 3-4 MIN CHEST

    2 INCLINE ROW (BARBELL) 3-4 8-10 2-3 MIN BACK

    3 SEATED OVERHEAD PRESS (DUMBBELL) 3 8-10 2-3 MIN SHOULDERS

    4 LAT PULLDOWN - WIDE GRIP (CABLE) 3-4 8-10 2 MIN BACK

    5 CHEST DIP 3 10-15 1.5-2 MIN CHEST

    6 FACE PULL - DUAL ROPE EXTERNAL ROTATION (CABLE) 3 10-15 1.5 MIN SHOULDERS

    # SQUAT SETS REPS REST MUSCLE GROUP WARMUP WEIGHT WORKING WEIGHT FORM ATTENTION REQUIRED

    1 SQUAT (BARBELL) 3 5,5,5+ 3-4 MIN QUADS

    2 HIP THRUST (BARBELL) 4 8-12 2 MIN GLUTES

    3 LYING LEG CURL (MACHINE) 4 10-12 2 MIN HAMSTRINGS

    4 AB WHEEL 3 10-15 1-1.5 MIN ABS

    5 CABLE TWIST 3 10-15 PER SIDE 1-1.5 MIN ABS

    # PRESS SETS REPS REST MUSCLE GROUP WARMUP WEIGHT WORKING WEIGHT FORM ATTENTION REQUIRED

    1 SEATED OVERHEAD PRESS (BARBELL) 3 5,5,5+ 3-4 MIN SHOULDERS

    2 INCLINE BENCH PRESS (BARBELL) 3 8-12 2-3 MIN CHEST

    3 KNEELING LAT PULLDOWN - WIDE GRIP (CABLE) 3-4 8-12 2 MIN BACK

    4 CHEST DIP 3 10-15 1.5-2 MIN CHEST

    5 SEATED ROW (CABLE) 3-4 8-10 2 MIN BACK

    6 BENT OVER REAR DELT RAISE (DUMBBELL) 3 10-12 2 MIN SHOULDERS

    # DEADLIFT SETS REPS REST 45-60GROUP


    MUSCLE Secs WARMUP WEIGHT WORKING WEIGHT FORM ATTENTION REQUIRED
    between each
    leg
    1 TRAP BAR DEADLIFT 3 5,5,5+ 3-4 MIN HAMSTRINGS

    2 BULGARIAN SPLIT SQUAT 4 8-10 45-60 SEC QUADS

    3 HYPEREXTENSIONS - ROUNDED BACK 4 8-12 2 MIN GLUTES

    4 HOLLOW BODY HOLDS (BODYWEIGHT) 3 35 SEC 1-1.5 MIN ABS

    5 RUSSIAN TWIST (WEIGHT PLATE) 3 10-15 PER SIDE 1-1.5 MIN ABS
    Wendler 531 - Main Lifts Volume Calculator Workin
    Lift 1RM 90% 1RM W1 Reps W2 Reps W3 Reps W4 Reps Week 1
    BENCH 280 252 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 163.8 189.0

    SQUAT 325 292.5 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 190.1 219.4

    PRESS 120 108 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 70.2 81.0

    DEADLIFT 410 369 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 239.9 276.8

    ENTER YOUR 1 RM
    NUMBERS HERE
    Working Weight Sets Calculator Warmup Weight Calculator
    Week 1 Week 2 Week 3 Week 4 Warmup Set 1 Warmup Set 2
    214.2 176.4 201.6 226.8 189.0 214.2 239.4 100.8 126.0 151.2 5 40% 100.8 5 50%

    248.6 204.8 234.0 263.3 219.4 248.6 277.9 117.0 146.3 175.5 5 40% 117 5 50%

    91.8 75.6 86.4 97.2 81.0 91.8 102.6 43.2 54.0 64.8 5 40% 43.2 5 50%

    313.7 258.3 295.2 332.1 276.8 313.7 350.6 147.6 184.5 221.4 5 40% 147.6 5 50%
    p Weight Calculator
    Warmup Set 2 Warmup Set 3
    126 3 60% 151.2

    146.25 3 60% 175.5

    54 3 60% 64.8

    184.5 3 60% 221.4


    MONDAY TUESDAY WEDNESDAY
    TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS
    531 BENCH 531 SQUAT

    MONDAY TUESDAY WEDNESDAY


    TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS
    531 BENCH 531 SQUAT

    MONDAY TUESDAY WEDNESDAY


    TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS
    531 BENCH 531 SQUAT

    MONDAY TUESDAY WEDNESDAY


    TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS
    531 BENCH 531 SQUAT
    THURSDAY FRIDAY SATURDAY
    TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS
    531 PRESS 531 DEADLIFT

    THURSDAY FRIDAY SATURDAY


    TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS
    531 PRESS 531 DEADLIFT

    THURSDAY FRIDAY SATURDAY


    TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS
    531 PRESS 531 DEADLIFT

    THURSDAY FRIDAY SATURDAY


    TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS TRAINING SUPPLEMENTS
    531 PRESS 531 DEADLIFT
    SUNDAY

    WEEK 1
    TRAINING SUPPLEMENTS

    SUNDAY

    WEEK 2
    TRAINING SUPPLEMENTS

    Cycle 1
    SUNDAY
    WEEK 3

    TRAINING SUPPLEMENTS

    SUNDAY
    DELOAD

    TRAINING SUPPLEMENTS

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