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Wendler 531 Program Spreadsheet & Calculator

The document outlines a 4-day training program consisting of main and accessory lifts. Day 1 focuses on competition squat, sumo deadlift, and leg accessories. Day 2 focuses on competition bench press, overhead press, and upper body accessories. Day 3 repeats the main lifts from Day 1. Day 4 repeats the main lifts from Day 2 along with additional upper body accessories. The program also includes calculations for the 5/3/1 training method, working weights for each week of the cycle, and warmup weight progressions.

Uploaded by

Wayu Way
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© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
120 views

Wendler 531 Program Spreadsheet & Calculator

The document outlines a 4-day training program consisting of main and accessory lifts. Day 1 focuses on competition squat, sumo deadlift, and leg accessories. Day 2 focuses on competition bench press, overhead press, and upper body accessories. Day 3 repeats the main lifts from Day 1. Day 4 repeats the main lifts from Day 2 along with additional upper body accessories. The program also includes calculations for the 5/3/1 training method, working weights for each week of the cycle, and warmup weight progressions.

Uploaded by

Wayu Way
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Day 1 Day 2 Day 3 Day 4

Competition Squat Competition Bench Press High Bar Squat Competition Bench
(Backoff) (Backoff) High Bar Squat Competition Bench
Sumo Deadlift OHP Competition Deadlift Flat DB Press
Leg Press Lat Pulldown Competition Deadlift DB Row
Leg Curl Incline Competition Deadlift Lat Pulldown Machine
abs butterfly Leg Press Bicep Curls
Weighted Crunches Tricep Extensions
CYCLE 1
Wendler 531 - Main Lifts Volume Calculator Workin
Lift 1RM 90% 1RM W1 Reps W2 Reps W3 Reps W4 Reps Week 1
BENCH 95 85.5 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 55.6 64.1
SQUAT 115 103.5 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 67.3 77.6
PRESS 60 54 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 35.1 40.5
DEADLIFT 140 126 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 81.9 94.5

CYCLE 2
Wendler 531 - Main Lifts Volume Calculator Workin
Lift 1RM 90% 1RM W1 Reps W2 Reps W3 Reps W4 Reps Week 1
BENCH 100 90 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 58.5 67.5
SQUAT 120 108 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 70.2 81.0
PRESS 65 58.5 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 38.0 43.9
DEADLIFT 145 130.5 5,5,5+ 3,3,3+ 5,3,1+ 5,5,5 84.8 97.9
Working Weight Sets Calculator Warmup Weight Calculator
Week 1 Week 2 Week 3 Week 4 Warmup Set 1 Warmup Set 2
72.7 59.9 68.4 77.0 64.1 72.7 81.2 34.2 42.8 51.3 5 40% 34.2 5 50%
88.0 72.5 82.8 93.2 77.6 88.0 98.3 41.4 51.8 62.1 5 40% 41.4 5 50%
45.9 37.8 43.2 48.6 40.5 45.9 51.3 21.6 27.0 32.4 5 40% 21.6 5 50%
107.1 88.2 100.8 113.4 94.5 107.1 119.7 50.4 63.0 75.6 5 40% 50.4 5 50%

Working Weight Sets Calculator Warmup Weight Calculator


Week 1 Week 2 Week 3 Week 4 Warmup Set 1 Warmup Set 2
76.5 63.0 72.0 81.0 67.5 76.5 85.5 36.0 45.0 54.0 5 40% 36 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%
49.7 41.0 46.8 52.7 43.9 49.7 55.6 23.4 29.3 35.1 5 40% 23.4 5 50%
110.9 91.4 104.4 117.5 97.9 110.9 124.0 52.2 65.3 78.3 5 40% 52.2 5 50%
p Weight Calculator
Warmup Set 2 Warmup Set 3
42.75 3 60% 51.3
51.75 3 60% 62.1
27 3 60% 32.4
63 3 60% 75.6

p Weight Calculator
Warmup Set 2 Warmup Set 3
45 3 60% 54
54 3 60% 64.8
29.25 3 60% 35.1
65.25 3 60% 78.3

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