5/3/1 Template & Spreadsheet
The complete 4-week Wendler 5/3/1 program, filled in with your numbers. Enter your maxes once and get every working weight for all four lifts — then print the template or download it as a spreadsheet that opens in Google Sheets or Excel.
Your template
Don't know your 1RM? Estimate it from any hard set with the 1RM calculator, or read up on the Training Max first.
5/3/1 Template — hardy.app/531-template — Squat TM 283.5 lbs, Bench Press TM 202.5 lbs, Deadlift TM 364.5 lbs, Overhead Press TM 121.5 lbs
Week 1 — 3x5 week (last set AMRAP)
| Lift | TM | Set 1 (65%) | Set 2 (75%) | Set 3 (85%) | Assistance |
|---|---|---|---|---|---|
| Squat | 283.5 lbs | 185 lbs x 5 | 215 lbs x 5 | 240 lbs x 5+ | 140 lbs 5x10 @ 50% TM |
| Bench Press | 202.5 lbs | 130 lbs x 5 | 150 lbs x 5 | 170 lbs x 5+ | 100 lbs 5x10 @ 50% TM |
| Deadlift | 364.5 lbs | 235 lbs x 5 | 275 lbs x 5 | 310 lbs x 5+ | 180 lbs 5x10 @ 50% TM |
| Overhead Press | 121.5 lbs | 80 lbs x 5 | 90 lbs x 5 | 105 lbs x 5+ | 60 lbs 5x10 @ 50% TM |
Week 2 — 3x3 week (last set AMRAP)
| Lift | TM | Set 1 (70%) | Set 2 (80%) | Set 3 (90%) | Assistance |
|---|---|---|---|---|---|
| Squat | 283.5 lbs | 200 lbs x 3 | 225 lbs x 3 | 255 lbs x 3+ | 140 lbs 5x10 @ 50% TM |
| Bench Press | 202.5 lbs | 140 lbs x 3 | 160 lbs x 3 | 180 lbs x 3+ | 100 lbs 5x10 @ 50% TM |
| Deadlift | 364.5 lbs | 255 lbs x 3 | 290 lbs x 3 | 330 lbs x 3+ | 180 lbs 5x10 @ 50% TM |
| Overhead Press | 121.5 lbs | 85 lbs x 3 | 95 lbs x 3 | 110 lbs x 3+ | 60 lbs 5x10 @ 50% TM |
Week 3 — 5/3/1 week (last set AMRAP)
| Lift | TM | Set 1 (75%) | Set 2 (85%) | Set 3 (95%) | Assistance |
|---|---|---|---|---|---|
| Squat | 283.5 lbs | 215 lbs x 5 | 240 lbs x 3 | 270 lbs x 1+ | 140 lbs 5x10 @ 50% TM |
| Bench Press | 202.5 lbs | 150 lbs x 5 | 170 lbs x 3 | 190 lbs x 1+ | 100 lbs 5x10 @ 50% TM |
| Deadlift | 364.5 lbs | 275 lbs x 5 | 310 lbs x 3 | 345 lbs x 1+ | 180 lbs 5x10 @ 50% TM |
| Overhead Press | 121.5 lbs | 90 lbs x 5 | 105 lbs x 3 | 115 lbs x 1+ | 60 lbs 5x10 @ 50% TM |
Week 4 — Deload
| Lift | TM | Set 1 (40%) | Set 2 (50%) | Set 3 (60%) | Assistance |
|---|---|---|---|---|---|
| Squat | 283.5 lbs | 115 lbs x 5 | 140 lbs x 5 | 170 lbs x 5 | — |
| Bench Press | 202.5 lbs | 80 lbs x 5 | 100 lbs x 5 | 120 lbs x 5 | — |
| Deadlift | 364.5 lbs | 145 lbs x 5 | 180 lbs x 5 | 220 lbs x 5 | — |
| Overhead Press | 121.5 lbs | 50 lbs x 5 | 60 lbs x 5 | 75 lbs x 5 | — |
Next cycle: add 2.5 kg / 5 lbs to your bench and press TMs and 5 kg / 10 lbs to your squat and deadlift TMs, then fill the template in again.
How the 5/3/1 template works
Every 5/3/1 cycle follows the same 4-week wave, and every weight in it is a percentage of your Training Max — 85–90% of your true 1RM, not the max itself:
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (3x5 week) | 65% x 5 | 75% x 5 | 85% x 5+ |
| Week 2 (3x3 week) | 70% x 3 | 80% x 3 | 90% x 3+ |
| Week 3 (5/3/1 week) | 75% x 5 | 85% x 3 | 95% x 1+ |
| Week 4 (Deload) | 40% x 5 | 50% x 5 | 60% x 5 |
The template above does the arithmetic for you and rounds every set to loadable barbell weights (2.5 kg or 5 lb steps). Just need one lift's numbers, or want to compare 85% vs 90% Training Maxes? The 5/3/1 calculator is the quicker tool for that. Loading the bar? The plate calculator shows which plates to put on each side.
The classic 5/3/1 templates
“5/3/1 template” usually means one of a handful of standard assistance setups layered on the same main work. All four are available as ready-made Hardy routines that track your Training Max and progress it between cycles automatically:
- 5/3/1 Boring But Big — the most popular template: main work plus 5x10 of the same lift at 50–60% TM
- 5/3/1 Triumvirate — main work plus two targeted assistance exercises per session
- 5/3/1 First Set Last — extra 5x5 practice volume at your first working weight
- 5/3/1 for Beginners — the 3-day full-body starting point with squat and bench twice a week
Not sure which fits? The BBB vs First Set Last and Triumvirate vs Boring But Big breakdowns compare them in depth, and the guide to starting 5/3/1 covers the whole system.
Frequently asked questions
Is there a free 5/3/1 spreadsheet?
Yes — this page is one. Enter your maxes and every working weight for the full 4-week cycle is filled in for all four lifts. Use the download button to save it as a CSV spreadsheet that opens directly in Google Sheets, Excel or Numbers, or print it and take the paper copy to the gym.
What is the 5/3/1 template?
The 5/3/1 template is the 4-week structure of Jim Wendler's program: a 3x5 week, a 3x3 week, a 5/3/1 week, and a deload. Each week you work up through three main sets of squat, bench press, deadlift and overhead press, with every weight set as a percentage of your Training Max — 85-90% of your true 1RM.
How do I put 5/3/1 into Google Sheets or Excel?
Download the CSV from this page, then in Google Sheets go to File → Import → Upload and pick the file (in Excel, just open it). Every set of the cycle arrives as its own row with the lift, week, weight, reps and percentage — ready to sort, annotate or extend with your own columns.
Which 5/3/1 template should I run — BBB, Triumvirate or FSL?
Boring But Big (5x10 of the main lift at 50-60% TM) is the default choice for adding muscle. Triumvirate swaps the volume work for two targeted assistance exercises per day. First Set Last (5x5 at your first working weight) adds practice volume with less fatigue than BBB. If you are new to 5/3/1, run BBB at 50% or start with the 3-day beginner template.
What are the 5/3/1 percentages in the template?
Week 1: 65%, 75%, 85% of your Training Max for 5 reps each. Week 2: 70%, 80%, 90% for 3 reps. Week 3: 75% x 5, 85% x 3, 95% x 1. Week 4 deloads at 40%, 50%, 60% for 5s. The last set of weeks 1-3 is an AMRAP — as many reps as possible.
How do I progress the template between cycles?
After each 4-week cycle, add 2.5 kg / 5 lbs to your bench and overhead press Training Maxes and 5 kg / 10 lbs to your squat and deadlift Training Maxes, then fill the template in again. The small, steady TM increases are the entire progression model — never inflate the TM to chase bigger numbers.
Do I need a spreadsheet to run 5/3/1?
No — the math is simple enough that an app can do it live. Hardy's ready-made 5/3/1 routines store your Training Max per lift, calculate every set on workout day, log your AMRAP reps, and bump your TMs after each cycle, so the spreadsheet maintenance disappears. The spreadsheet is still handy if you like planning cycles ahead on a big screen.
Retire the spreadsheet
Pick a 5/3/1 routine in the Hardy app and it fills in this template every workout: weights calculated from your Training Max, AMRAP reps logged, TMs bumped after each cycle, plates worked out for every bar.
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