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Programme

5/3/1, Texas Method or a linear progression from your four maxes, every set already rounded to the plates you own. Print it, or send the link.

Programme

Wendler. Four days, one lift each, three work sets from a training max of 90 %. The last set is as many reps as you have. Week four is a deload. Next cycle add 2,5 kg to the upper and 5 kg to the lower maxes.

Your one-rep maxes

Squat

Bench

Deadlift

Press

A recent, honest single. Only know a five? Multiply it by 1,17.

Bar

Week

Day

Week 1, day 1

5/3/1 · 5/5/5 · 20 kg bar

Press

training max 54 kg

Sets × reps 1 × 5

On the bar 35 kg per side, collar outwards: 5 · 2.5
Sets × reps 1 × 5

On the bar 40 kg per side, collar outwards: 10 · rounded from 40.5
Sets × reps 1 × 5+ as many as you have

On the bar 45 kg per side, collar outwards: 10 · 2.5 · rounded from 46

The whole cycle

Week	Day 1	Day 2	Day 3	Day 4
1
2
3
4

Top set of each lift per session. Click one to open it. The link in your address bar holds everything, including the session you are on.

5/3/1 · bar 20 kg · Squat 120 · Bench 90 · Deadlift 150 · Press 60

Week 1 · Day 1 · 5/5/5

Press 1×5 @ 35, 1×5 @ 40, 1×5+ @ 45

35 kg: 5 · 2.5

40 kg: 10

45 kg: 10 · 2.5

Week 1 · Day 2 · 5/5/5

Deadlift 1×5 @ 87.5, 1×5 @ 100, 1×5+ @ 115

87.5 kg: 25 · 5 · 2.5 · 1.25

100 kg: 25 · 15

115 kg: 25 · 20 · 2.5

Week 1 · Day 3 · 5/5/5

Bench 1×5 @ 52.5, 1×5 @ 60, 1×5+ @ 70

52.5 kg: 15 · 1.25

60 kg: 20

70 kg: 25

Week 1 · Day 4 · 5/5/5

Squat 1×5 @ 70, 1×5 @ 80, 1×5+ @ 92.5

70 kg: 25

80 kg: 25 · 5

92.5 kg: 25 · 10 · 1.25

Week 2 · Day 1 · 3/3/3

Press 1×3 @ 37.5, 1×3 @ 42.5, 1×3+ @ 47.5

37.5 kg: 5 · 2.5 · 1.25

42.5 kg: 10 · 1.25

47.5 kg: 10 · 2.5 · 1.25

Week 2 · Day 2 · 3/3/3

Deadlift 1×3 @ 95, 1×3 @ 107.5, 1×3+ @ 122.5

95 kg: 25 · 10 · 2.5

107.5 kg: 25 · 15 · 2.5 · 1.25

122.5 kg: 25 · 25 · 1.25

Week 2 · Day 3 · 3/3/3

Bench 1×3 @ 57.5, 1×3 @ 65, 1×3+ @ 72.5

57.5 kg: 15 · 2.5 · 1.25

65 kg: 20 · 2.5

72.5 kg: 25 · 1.25

Week 2 · Day 4 · 3/3/3

Squat 1×3 @ 75, 1×3 @ 87.5, 1×3+ @ 97.5

75 kg: 25 · 2.5

87.5 kg: 25 · 5 · 2.5 · 1.25

97.5 kg: 25 · 10 · 2.5 · 1.25

Week 3 · Day 1 · 5/3/1

Press 1×5 @ 40, 1×3 @ 45, 1×1+ @ 52.5

40 kg: 10

45 kg: 10 · 2.5

52.5 kg: 15 · 1.25

Week 3 · Day 2 · 5/3/1

Deadlift 1×5 @ 100, 1×3 @ 115, 1×1+ @ 127.5

100 kg: 25 · 15

115 kg: 25 · 20 · 2.5

127.5 kg: 25 · 25 · 2.5 · 1.25

Week 3 · Day 3 · 5/3/1

Bench 1×5 @ 60, 1×3 @ 70, 1×1+ @ 77.5

60 kg: 20

70 kg: 25

77.5 kg: 25 · 2.5 · 1.25

Week 3 · Day 4 · 5/3/1

Squat 1×5 @ 80, 1×3 @ 92.5, 1×1+ @ 102.5

80 kg: 25 · 5

92.5 kg: 25 · 10 · 1.25

102.5 kg: 25 · 15 · 1.25

Week 4 · Day 1 · deload

Press 1×5 @ 22.5, 1×5 @ 27.5, 1×5 @ 32.5

22.5 kg: 1.25

27.5 kg: 2.5 · 1.25

32.5 kg: 5 · 1.25

Week 4 · Day 2 · deload

Deadlift 1×5 @ 55, 1×5 @ 67.5, 1×5 @ 80

55 kg: 15 · 2.5

67.5 kg: 20 · 2.5 · 1.25

80 kg: 25 · 5

Week 4 · Day 3 · deload

Bench 1×5 @ 32.5, 1×5 @ 40, 1×5 @ 47.5

32.5 kg: 5 · 1.25

40 kg: 10

47.5 kg: 10 · 2.5 · 1.25

Week 4 · Day 4 · deload

Squat 1×5 @ 42.5, 1×5 @ 55, 1×5 @ 65

42.5 kg: 10 · 1.25

55 kg: 15 · 2.5

65 kg: 20 · 2.5