wendler 531 simplest strength template

5/25/2018 Wendler 531 Simplest Strength Template

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BIG LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.00%

D1 Military Press 125 5 146 131 131 55

D2 Deadlift 300 5 350 315 315 130

D3 Barbell Bench Press 200 5 233 210 210 85

D4 Back Squat (Wide Stance) 225 5 262 236 236 95

CARRY-OVER LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.00%

D1 Close-Grip Bench Press 165 5 192 173 173 70

D2 Deadlift (Deficit) 225 5 262 236 236 95

D3 Barbell Incline Press 135 5 157 141 141 60

D4 Back Squat (Narrow Stance) 180 5 210 189 189 80

ACCESSORY LIFTS WORKING DELOAD

D1 Dumbbell Shoulder Press 10-20 10

D1 Dips 10-20 10

D2 Pull-ups 10-20 10

D2 Dumbbell Rows 10-20 10

D3 Dumbbell Bench Press 10-20 10

D3 Push-ups 10-20 10

D4 Leg Press 10-20 10

D4 Leg Curls 10-20 10

1RM CALCULATOR

REP RANGES 1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT T

2. TYPE YOUR TRAINING MAX IN THE WORKING

2. PRINT YOUR WORKOUT SHEETS

3. AFTER WEEK 4, ADD WEIGHT TO YOUR WORKIN

- ADD 5LBS FOR UPPER BODY EXERCISES

- ADD 10LBS FOR LOWER BODY EXERCISES

4. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED S

* YOU CAN MODIFY THE LIFTS AND IT WILL BE REFL

* REMEMBER TO ADJUST COLUMN WIDTH OF OTHE


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50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%

70 80 90 95 100 105 115 120 125

160 190 205 225 240 255 270 285 300

105 130 140 150 160 170 180 190 200

120 145 155 170 180 190 205 215 225

50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%

90 105 115 125 130 140 150 160 165

120 145 155 170 180 190 205 215 225

75 85 95 100 110 115 120 130 135

95 115 125 135 145 155 165 175 180

ROUNDING UP FOR 2.5LBS INCREMENTS

HE 1RM OR TRAINING MAX COLUMNS)

AX COLUMN

MAX:

ETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.

CTED ON THE OTHER SHEETS (FOR EXAMPLE: BACK SQUAT FOR FRONT SQUAT)

R SHEETS WHEN CHANGING LIFT NAMES


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Week 1

Military Press 5 90 5 100 5+ 115

Close-Grip Bench Press 10 90 10 105 10 125

Dumbbell Shoulder Press 10-20 10-20 10-20 10-20 10-20

Dips 10-20 10-20 10-20 10-20 10-20

Deadlift 5 205 5 240 5+ 270

Deadlift (Deficit) 10 120 10 145 10 170

Pull-ups 10-20 10-20 10-20 10-20 10-20

Dumbbell Rows 10-20 10-20 10-20 10-20 10-20

Barbell Bench Press 5 140 5 160 5+ 180

Barbell Incline Press 10 75 10 85 10 100

Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20

Push-ups 10-20 10-20 10-20 10-20 10-20

Back Squat (Wide Stance) 5 155 5 180 5+ 205

Back Squat (Narrow Stance) 10 95 10 115 10 135

Leg Press 10-20 10-20 10-20 10-20 10-20

Leg Curls 10-20 10-20 10-20 10-20 10-20

Day 4

Max Reps: _____

Day 1

Max Reps: _____

Day 2

Max Reps: _____

Day 3

Max Reps: _____


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Week 2

Military Press 3 95 3 105 3+ 120



Dips 10-20 10-20 10-20 10-20 10-20

Deadlift 3 225 3 255 3+ 285


Pull-ups 10-20 10-20 10-20 10-20 10-20

Dumbbell Rows 10-20 10-20 10-20 10-20 10-20




Push-ups 10-20 10-20 10-20 10-20 10-20



Leg Press 10-20 10-20 10-20 10-20 10-20

Leg Curls 10-20 10-20 10-20 10-20 10-20

Day 4

Max Reps: _____

Day 1

Max Reps: _____

Day 2

Max Reps: _____

Day 3

Max Reps: _____


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Week 3

Military Press 5 100 3 115 1+ 125

Close-Grip Bench Press 5 105 5 130 5+ 150


Dips 10-20 10-20 10-20 10-20 10-20

Deadlift 5 240 3 270 1+ 300

Deadlift (Deficit) 5 145 5 180 5+ 205

Pull-ups 10-20 10-20 10-20 10-20 10-20

Dumbbell Rows 10-20 10-20 10-20 10-20 10-20


Barbell Incline Press 5 85 5 110 5+ 120


Push-ups 10-20 10-20 10-20 10-20 10-20


Back Squat (Narrow Stance) 5 115 5 145 5+ 165

Leg Press 10-20 10-20 10-20 10-20 10-20

Leg Curls 10-20 10-20 10-20 10-20 10-20

Day 1

Max Reps: _____

Max Reps: _____

Day 2

Max Reps: _____

Max Reps: _____

Day 3

Max Reps: _____

Max Reps: _____

Day 4

Max Reps: _____

Max Reps: _____


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Week 4 (DELOAD)

Military Press 5 55 5 70 5 80


Dumbbell Shoulder Press 10 10 10 10 10

Dips 10 10 10 10 10

Deadlift 5 130 5 160 5 190


Pull-ups 10 10 10 10 10

Dumbbell Rows 10 10 10 10 10

Barbell Bench Press 5 85 5 105 5 130


Dumbbell Bench Press 10 10 10 10 10

Push-ups 10 10 10 10 10

Back Squat (Wide Stance) 5 95 5 120 5 145


Leg Press 10 10 10 10 10

Leg Curls 10 10 10 10 10

Day 4

Day 1

Day 2

Day 3


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WEEK 4

BIG LIFTS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT

Military Press

Deadlift

Barbell Bench Press

Back Squat (Wide Stance)

WEEK 1 WEEK 2 WEEK 4 WEEK 1 WEEK 2

CARRY-OVER LIFTS WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT

Close-Grip Bench Press

Deadlift (Deficit)

Barbell Incline Press

Back Squat (Narrow Stance)

CYCLE 1

WEEK 1 WEEK 2 WEEK 3

CYCLE 1

WEEK 3


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WEEK 4

WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS


WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT

CYCLE 2

WEEK 1 WEEK 2 WEEK 3 WEEK 1

CYCLE 2 CYCLE 3

WEEK 3 WEEK 3


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WEEK 4

WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS


WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 3 CYCLE 4


CYCLE 4 CYCLE 5

WEEK 3 WEEK 3


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WEEK 4 WEEK 4

WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT

WEEK 1 WEEK 2 WEEK 4 WEEK 1 WEEK 2 WEEK 4

WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 5


CYCLE 6 CYCLE 7

WEEK 3 WEEK 3


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WEEK 4

WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT



WEEK 3

CYCLE 6

WEEK 1 WEEK 2 WEEK 3 WEEK 1 WE

CYCLE 8 CYCLE 9

WEEK 3


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WEEK 4

MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS



WEEK 3

CYCLE 7 CYCLE 8

K 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3

CYCLE 10 CYCLE 11

WEEK 3


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WEEK 4 WEEK 4

WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS

WEEK 1 WEEK 2 WEEK 4

WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 9


CYCLE 12

WEEK 3


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WEEK 4

WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT

CYCLE 10 CYCLE 11

WEEK 2 WEEK 3 WEEK 1 WEEK 2 WE


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WEEK 4 WEEK 4

MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT

CYCLE 12

K 3 WEEK 1 WEEK 2 WEEK 3


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ACCESSORY LIFTS W1 W2 W3 W4 W1 W2 W3 W4 W1

Dumbbell Shoulder Press

Dips

Pull-ups

Dumbbell Rows

Dumbbell Bench Press

Push-ups

Leg Press

Leg Curls

CYCLE 1 CYCLE 2


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W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1

CYCLE 3 CYCLE 4 CYCLE 5


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W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1



19/20

W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1



20/20

W2 W3 W4

CYCLE 12

wendler 531 simplest strength template

Documents

military press

10d3 dumbbell bench

10d4 leg press

130d3 barbell bench

closegrip bench press

max reps

95d3 barbell incline

rm training max working