Click Here to Watch My Video on How to Use the Spreadshet

Click Here to Get Notified When I Update this Spreadsheet

Click Here to Get Jim Wendler's Book(s) and Read Them

! READ THIS NOW !

*** DESTRUCTIONS ***

GENERAL INFO (and "Off Days"):

This is based on a 4 day split with 2 "off" days where you perform any ot
like. These "off" days are not required but I like to use them for "play d

Off Days: I left what I started with in the off day fields as an example.
whatever. I don't think there's any really correct way to have your "off"
(Do what works best for you and start out with somethin

--> This should all print on one page, but it will not print your maxes. Ho
to reference your max in the gym? Me, never, so feel free to change th

ASSISTANCE EXERCISES:

You can modify/add/remove assistance exercises and play with the perce
do 2 assistance exercises and 1 ab exercise for each wkout. The % increa
across all exercises, but it's there if you want it. Sometimes I manually

Depending on the exercise, assistance exercises can be anywhere from

reps. Typically I only do 5 x 10 but sometimes will change it up for some
12 reps, not per leg) or if it's heavier I might do 4x8. Also, with abs I no
doing a superset. Then I'll do something like 3x7 supersetting

For assistance exercises, you only need to enter the first weight (in ligh
increase (in the yellow box at top) to calculate weeks 2-4). OR

-----------------------------------------PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st w

little too close in weight to the 1st work set so the warmup sets are 40%
max. (The other weeks, 3x3, and 5-3-1 are still 40,50,60%
-----------------------------------------

CYCLE 1 TAB (First 4 weeks):

The most important area is in yellow under "Reps achieved" & "Weigh
calculate your estimated 1RM and all the other num

-----------------------------------------PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st w

little too close in weight to the 1st work set so the warmup sets are 40%
max. (The other weeks, 3x3, and 5-3-1 are still 40,50,60%
-----------------------------------------

CYCLE 1 TAB (First 4 weeks):

The most important area is in yellow under "Reps achieved" & "Weigh
calculate your estimated 1RM and all the other num

If you know your true 1RM, enter it into the "Estimated 1RM" area. BEC
200x1 and you enter it into the Weight Used / Reps Achieved area, it w

ON ALL TABS.... The first 3 sets of each primary exercise are "warmups".
grey because you will want to enter your total reps achieved. The greye
should shoot for.

CYCLE 2 - 7 TABs:
The "Training Max" is increased 5lbs for upper body exercises and 10lbs
numbers that the sheet uses to calculate your num

The 90% 1RM and Estimated max are there for reference if you need to
numbers are taken from your best weight/rep max from the previous cyc
enter new maxes in Cycle 2-5 tabs. (You will need to input your assistan
however)

NOTE: If you truly need to adjust something, adjust the "Training Max"
used for your warmups/work sets.
Hope this is fairly understandable,
Travis
http://www.diy-strengthtraining.com

www.DIYStrengthTraining.com
he Spreadshet
Version 1.1 Updates:
Spreadsheet
ead Them
Added Cycles 6 & 7
HIS NOW !

UCTIONS ***

All assistance work now copies from the

previous tab unless you want to change
and "Off Days"):
it manually.
here you perform any other assistance work you'd
to use them for "play days", conditioning,
etc...
Days
of the week copy from the previous
tab if you change days.
fields as an example. You can do conditioning or
way to have your "off" day, just don't overdo
it!
Fixed some
uneccessary calculations
start out with something simple)
(They should not have been causing any
problems but now it's cleaner).
t print your maxes. How often do you really need
so feel free to change the print area if you
want.
Minor
formatting changes

EXERCISES:

Added links on Destructions tab

and play with the percentage increase. I normally
ch wkout. The % increase really doesn't work well
Sometimes I manually enter the increase I want.

s can be anywhere from 3-5 sets x 10 reps to 20

l change it up for something like lunges (total 5 x
4x8. Also, with abs I normally do 5x13 unless I'm
ng like 3x7 supersetting 2 ab exercises.

the first weight (in light yellow boxes) and the %

alculate weeks 2-4). OR do it manually.

--------------------warmup set of the 1st week (3x5 work sets) was a

he warmup sets are 40%, 47%, 55% of your 90%
3-1 are still 40,50,60% for warmup.)
---------------------

First 4 weeks):
eps achieved" & "Weight used". This is used to
M and all the other numbers.

--------------------warmup set of the 1st week (3x5 work sets) was a

he warmup sets are 40%, 47%, 55% of your 90%
3-1 are still 40,50,60% for warmup.)
---------------------

First 4 weeks):
eps achieved" & "Weight used". This is used to
M and all the other numbers.

mated 1RM" area. BECAUSE, if your true 1RM is

eps Achieved area, it will calculate it incorrectly.

xercise are "warmups". The last set rep number is

ps achieved. The greyed number is minimum you
hoot for.

- 7 TABs:
ody exercises and 10lbs for lower. These are the
s to calculate your numbers.

eference if you need to reset the program. These

x from the previous cycle. You should not need to
d to input your assistance initial weights like tab 1
ever)

djust the "Training Max" since this is the number

rmups/work sets.

understandable,
vis
engthtraining.com

tes:

now copies from the

you want to change

opy from the previous

ays.

ssary calculations
ave been causing any
t's cleaner).

hanges

tructions tab

Week 1
Weight
Reps
0
5
0
5
0
3
0
5
0
5
0
5
0
5
0
5
0
3
0
5
0
5
0
5
0
5
0
5
0
3
0
5
0
5
0
5
0
5
0
5
0
3
0
5
0
5
0
5

C
le
a

D
ea
d

lif

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on

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at

B
ac
k

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at

Exercise

323979099.xlsx

Week 2
Weight
Reps
0
5
0
5
0
3
0
3
0
3
0
3
0
5
0
5
0
3
0
3
0
3
0
3
0
5
0
5
0
3
0
3
0
3
0
3
0
5
0
5
0
3
0
3
0
3
0
3

Week 3
Weight
Reps
0
5
0
5
0
3
0
5
0
3
0
1
0
5
0
5
0
3
0
5
0
3
0
1
0
5
0
5
0
3
0
5
0
3
0
1
0
5
0
5
0
3
0
5
0
3
0
1

Cycle 1

Week 4 - DELOAD
Weight
Reps
0
5
0
5
0
5
0
5
0
5
0
5
0
5
0
5
0
5
0
5
0
5
0
5

323979099.xlsx

Cycle 1

Week 1
Weight
Reps
4
5
5
5
6
3
7
5
8
5
9
5
Err:509
5x10
Err:509
5x12
Err:509
5x13
2
5
2
5
3
3
3
5
4
5
4
5
Err:509
5x10
Err:509
5x10
Err:509

Week 2
Weight
Reps
4
5
5
5
6
3
7
3
8
3
9
3
Err:509
5x10
Err:509
5x12
Err:509
5x13
2
5
3
5
3
3
4
3
4
3
5
3
Err:509
5x10
Err:509
5x10
Err:509

Week 3
Weight
Reps
4
5
5
5
6
3
8
5
9
3
10
1
Err:509
5x10
Err:509
5x12
Err:509
5x13
2
5
3
5
3
3
4
5
4
3
5
1
Err:509
5x10
Err:509
5x10
Err:509

4
5
6
7
8
9
5
Err:509
Err:509
Err:509
2
2
3
3
4
4
5
Err:509
Err:509
Err:509

4
5
6
7
8
9
3
Err:509
Err:509
Err:509
2
3
3
4
4
5
3
Err:509
Err:509
Err:509

4
5
6
8
9
10
Err:509
Err:509
Err:509
2
3
3
4
4
5
Err:509
Err:509
Err:509

S
q

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at

Exercise

B
en
ch

Err:509
Err:509
Err:509

lif
D
ea
d
O
H

P
re
ss

Err:509
Err:509
Err:509

Err:509
Err:509
Err:509

5
5
3
5
5
5x10
5x10
5x13
5
5
3
5
5
5x10
5x10
5x12

5
5
3
3
3
5x10
5x10
5x13
5
5
3
3
3
5x10
5x10
5x12

5
5
3
5
3
1
5x10
5x10
5x13
5
5
3
5
3
1
5x10
5x10
5x12

Err:509

#VALUE!

#VALUE!

Err:509

Err:509
Err:509
Err:509

323979099.xlsx

Cycle 2

Week 4 - DELOAD
Weight
Reps
4
5
5
5
6
5
Err:509
5x10
5x12
5x13
2
5
3
5
3
5
Err:509
5x10
5x10

4
5
6
Err:509

2
3
3
Err:509

5
5
5
5x10
5x10
5x13
5
5
5
5x10
5x10
5x12

323979099.xlsx

Cycle 2

Week 1
Weight
Reps
8
5
9
5
11
3
13
5
15
5
17
5
Err:509 Err:509
5x10
5x12
5x13
4
5
5
5
6
3
7
5
8
5
9
5
Err:509 Err:509
5x10
5x10

Week 2
Weight
Reps
8
5
10
5
12
3
14
3
16
3
18
3
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
4
5
5
5
6
3
7
3
8
3
9
3
Err:509
5x10
#VALUE!
5x10
#VALUE!

Week 3
Weight
Reps
8
5
10
5
12
3
15
5
17
3
19
1
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
4
5
5
5
6
3
8
5
9
3
10
1
Err:509
5x10
#VALUE!
5x10
#VALUE!

8
9
11
13
15
17
5
Err:509 Err:509

8
10
12
14
16
18
3
Err:509
#VALUE!
#VALUE!
4
5
6
7
8
9
3
Err:509
#VALUE!
#VALUE!

8
10
12
15
17
19
Err:509
#VALUE!
#VALUE!
4
5
6
8
9
10
Err:509
#VALUE!
#VALUE!

S
q

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lif

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O
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P
re
ss

4
5
6
7
8
9
5
Err:509 Err:509

5
5
3
5
5
5x10
5x10
5x13
5
5
3
5
5
5x10
5x10
5x12

5
5
3
3
3
5x10
5x10
5x13
5
5
3
3
3
5x10
5x10
5x12

5
5
3
5
3
1
5x10
5x10
5x13
5
5
3
5
3
1
5x10
5x10
5x12

Err:509

#VALUE!

#VALUE!

Err:509

u
at

Exercise

323979099.xlsx

Cycle 3

Week 4 - DELOAD
Weight
Reps
8
5
10
5
12
5
Err:509
5x10
5x12
5x13
4
5
5
5
6
5
Err:509
5x10
5x10

8
10
12
Err:509

4
5
6
Err:509

5
5
5
5x10
5x10
5x13
5
5
5
5x10
5x10
5x12

323979099.xlsx

Cycle 3

Week 1
Weight
Reps
12
5
14
5
17
3
20
5
23
5
26
5
Err:509 Err:509
5x10
5x12
5x13
6
5
7
5
8
3
10
5
11
5
13
5
Err:509 Err:509
5x10
5x10

Week 2
Weight
Reps
12
5
15
5
18
3
21
3
24
3
27
3
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
6
5
8
5
9
3
11
3
12
3
14
3
Err:509
5x10
#VALUE!
5x10
#VALUE!

Week 3
Weight
Reps
12
5
15
5
18
3
23
5
26
3
29
1
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
6
5
8
5
9
3
11
5
13
3
14
1
Err:509
5x10
#VALUE!
5x10
#VALUE!

12
14
17
20
23
26
5
Err:509 Err:509

12
15
18
21
24
27
3
Err:509
#VALUE!
#VALUE!
6
8
9
11
12
14
3
Err:509
#VALUE!
#VALUE!

12
15
18
23
26
29
Err:509
#VALUE!
#VALUE!
6
8
9
11
13
14
Err:509
#VALUE!
#VALUE!

S
q

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lif

D
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d

O
H

P
re
ss

6
7
8
10
11
13
5
Err:509 Err:509

5
5
3
5
5
5x10
5x10
5x13
5
5
3
5
5
5x10
5x10
5x12

5
5
3
3
3
5x10
5x10
5x13
5
5
3
3
3
5x10
5x10
5x12

5
5
3
5
3
1
5x10
5x10
5x13
5
5
3
5
3
1
5x10
5x10
5x12

Err:509

#VALUE!

#VALUE!

Err:509

u
at

Exercise

323979099.xlsx

Cycle 4

Week 4 - DELOAD
Weight
Reps
12
5
15
5
18
5
Err:509
5x10
5x12
5x13
6
5
8
5
9
5
Err:509
5x10
5x10

12
15
18
Err:509

6
8
9
Err:509

5
5
5
5x10
5x10
5x13
5
5
5
5x10
5x10
5x12

323979099.xlsx

Cycle 4

Week 1
Weight
Reps
16
5
19
5
22
3
26
5
30
5
34
5
Err:509 Err:509
5x10
5x12
5x13
8
5
9
5
11
3
13
5
15
5
17
5
Err:509 Err:509
5x10
5x10

Week 2
Weight
Reps
16
5
20
5
24
3
28
3
32
3
36
3
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
8
5
10
5
12
3
14
3
16
3
18
3
Err:509
5x10
#VALUE!
5x10
#VALUE!

Week 3
Weight
Reps
16
5
20
5
24
3
30
5
34
3
38
1
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
8
5
10
5
12
3
15
5
17
3
19
1
Err:509
5x10
#VALUE!
5x10
#VALUE!

16
19
22
26
30
34
5
Err:509 Err:509

16
20
24
28
32
36
3
Err:509
#VALUE!
#VALUE!
8
10
12
14
16
18
3
Err:509
#VALUE!
#VALUE!

16
20
24
30
34
38
Err:509
#VALUE!
#VALUE!
8
10
12
15
17
19
Err:509
#VALUE!
#VALUE!

S
q

B
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ch

lif

D
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d

O
H

P
re
ss

8
9
11
13
15
17
5
Err:509 Err:509

5
5
3
5
5
5x10
5x10
5x13
5
5
3
5
5
5x10
5x10
5x12

5
5
3
3
3
5x10
5x10
5x13
5
5
3
3
3
5x10
5x10
5x12

5
5
3
5
3
1
5x10
5x10
5x13
5
5
3
5
3
1
5x10
5x10
5x12

Err:509

#VALUE!

#VALUE!

Err:509

u
at

Exercise

323979099.xlsx

Cycle 5

Week 4 - DELOAD
Weight
Reps
16
5
20
5
24
5
Err:509
5x10
5x12
5x13
8
5
10
5
12
5
Err:509
5x10
5x10

16
20
24
Err:509

8
10
12
Err:509

5
5
5
5x10
5x10
5x13
5
5
5
5x10
5x10
5x12

323979099.xlsx

Cycle 5

Week 1
Weight
Reps
20
5
24
5
28
3
33
5
38
5
43
5
Err:509 Err:509
5x10
5x12
5x13
10
5
12
5
14
3
16
5
19
5
21
5
Err:509 Err:509
5x10
5x10

Week 2
Weight
Reps
20
5
25
5
30
3
35
3
40
3
45
3
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
10
5
13
5
15
3
17.5
3
20
3
22.5
3
Err:509
5x10
#VALUE!
5x10
#VALUE!

Week 3
Weight
Reps
20
5
25
5
30
3
38
5
43
3
48
1
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
10
5
13
5
15
3
18.75
5
21.25
3
23.75
1
Err:509
5x10
#VALUE!
5x10
#VALUE!

20
24
28
33
38
43
5
Err:509 Err:509

20
25
30
35
40
45
3
Err:509
#VALUE!
#VALUE!
10
13
15
17.5
20
22.5
3
Err:509
#VALUE!
#VALUE!

20
25
30
37.5
42.5
47.5
Err:509
#VALUE!
#VALUE!
10
13
15
18.75
21.25
23.75
Err:509
#VALUE!
#VALUE!

S
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lif

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H

P
re
ss

10
12
14
16
19
21
5
Err:509 Err:509

5
5
3
5
5
5x10
5x10
5x13
5
5
3
5
5
5x10
5x10
5x12

5
5
3
3
3
5x10
5x10
5x13
5
5
3
3
3
5x10
5x10
5x12

5
5
3
5
3
1
5x10
5x10
5x13
5
5
3
5
3
1
5x10
5x10
5x12

Err:509

#VALUE!

#VALUE!

Err:509

u
at

Exercise

323979099.xlsx

Cycle 6

Week 4 - DELOAD
Weight
Reps
20
5
25
5
30
5
Err:509
5x10
5x12
5x13
10
5
12.5
5
15
5
Err:509
5x10
5x10

20
25
30
Err:509

10
12.5
15
Err:509

5
5
5
5x10
5x10
5x13
5
5
5
5x10
5x10
5x12

323979099.xlsx

Cycle 6

Week 1
Weight
Reps
24
5
28
5
33
3
39
5
45
5
51
5
Err:509 Err:509
5x10
5x12
5x13
12
5
14
5
17
3
20
5
23
5
26
5
Err:509 Err:509
5x10
5x10

Week 2
Weight
Reps
24
5
30
5
36
3
42
3
48
3
54
3
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
12
5
15
5
18
3
21
3
24
3
27
3
Err:509
5x10
#VALUE!
5x10
#VALUE!

Week 3
Weight
Reps
24
5
30
5
36
3
45
5
51
3
57
1
Err:509
5x10
#VALUE!
5x12
#VALUE!
5x13
12
5
15
5
18
3
22.5
5
25.5
3
28.5
1
Err:509
5x10
#VALUE!
5x10
#VALUE!

24
28
33
39
45
51
5
Err:509 Err:509

24
30
36
42
48
54
3
Err:509
#VALUE!
#VALUE!
12
15
18
21
24
27
3
Err:509
#VALUE!
#VALUE!

24
30
36
45
51
57
Err:509
#VALUE!
#VALUE!
12
15
18
22.5
25.5
28.5
Err:509
#VALUE!
#VALUE!

S
q

B
en
ch

lif

D
ea
d

O
H

P
re
ss

12
14
17
20
23
26
5
Err:509 Err:509

5
5
3
5
5
5x10
5x10
5x13
5
5
3
5
5
5x10
5x10
5x12

5
5
3
3
3
5x10
5x10
5x13
5
5
3
3
3
5x10
5x10
5x12

5
5
3
5
3
1
5x10
5x10
5x13
5
5
3
5
3
1
5x10
5x10
5x12

Err:509

#VALUE!

#VALUE!

Err:509

u
at

Exercise

323979099.xlsx

Cycle 7

Week 4 - DELOAD
Weight
Reps
24
5
30
5
36
5
Err:509
5x10
5x12
5x13
12
5
15
5
18
5
Err:509
5x10
5x10

24
30
36
Err:509

12
15
18
Err:509

5
5
5
5x10
5x10
5x13
5
5
5
5x10
5x10
5x12

323979099.xlsx

Cycle 7