www.

DIYStrength 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 other assistance wor These "off" days are not required but I like to use them for "play days", conditioning, etc...

Off Days: I left what I started with in the off day fields as an example. You can do conditio I don't think there's any really correct way to have your "off" day, just don't overdo it! (Do for you and start out with something simple)

--> This should all print on one page, but it will not print your maxes. How often do you rea reference your max in the gym? Me, never, so feel free to change the print area if you wan

ASSISTANCE EXERCISES:

You can modify/add/remove assistance exercises and play with the percentage increase. I assistance exercises and 1 ab exercise for each wkout. The % increase really doesn't work w exercises, but it's there if you want it. Sometimes I manually enter the increase I want.

Depending on the exercise, assistance exercises can be anywhere from 3-5 sets x 10 reps to Typically I only do 5 x 10 but sometimes will change it up for something like lunges (total 5 leg) or if it's heavier I might do 4x8. Also, with abs I normally do 5x13 unless I'm doing a su do something like 3x7 supersetting 2 ab exercises.
For assistance exercises, you only need to enter the first weight (in light yellow boxes) and the yellow box at top) to calculate weeks 2-4). OR do it manually.

-----------------------------------------PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st week (3x5 work sets) close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your 90% max

PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st week (3x5 work sets) close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your 90% max weeks, 3x3, and 5-3-1 are still 40,50,60% for warmup.) -----------------------------------------

CYCLE 1 TAB (First 4 weeks): The most important area is in yellow under "Reps achieved" & "Weight used". This is used estimated 1RM and all the other numbers.

If you know your true 1RM, enter it into the "Estimated 1RM" area. BECAUSE, if your true 1 you enter it into the Weight Used / Reps Achieved area, it will calculate it incorrectly.

ON ALL TABS.... The first 3 sets of each primary exercise are "warmups". The last set rep nu because you will want to enter your total reps achieved. The greyed number is minimum y for.

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

The 90% 1RM and Estimated max are there for reference if you need to reset the program. are taken from your best weight/rep max from the previous cycle. You should not need to in Cycle 2-5 tabs. (You will need to input your assistance initial weights like tab 1 however)

NOTE: If you truly need to adjust something, adjust the "Training Max" since this is the num your warmups/work sets.

Hope this is fairly understandable, Travis http://www.diy-strengthtraining.com

www.DIYStrengthTraining.com Version 1.1 Updates: Added Cycles 6 & 7 All assistance work now copies from the previous tab unless you want to change it manually. Days of the week copy from the previous tab if you change days. Fixed some uneccessary calculations (They should not have been causing any problems but now it's cleaner). Minor formatting changes Added links on Destructions tab

m any other assistance work you'd like. y days", conditioning, etc...

ample. You can do conditioning or whatever. y, just don't overdo it! (Do what works best

axes. How often do you really need to ge the print area if you want.

the percentage increase. I normally do 2 crease really doesn't work well across all ter the increase I want.

re from 3-5 sets x 10 reps to 20 reps. mething like lunges (total 5 x 12 reps, not per 5x13 unless I'm doing a superset. Then I'll

(in light yellow boxes) and the % increase (in

e 1st week (3x5 work sets) was a little too 47%, 55% of your 90% max. (The other

e 1st week (3x5 work sets) was a little too 47%, 55% of your 90% max. (The other

Weight used". This is used to calculate your

rea. BECAUSE, if your true 1RM is 200x1 and alculate it incorrectly.

rmups". The last set rep number is grey eyed number is minimum you should shoot

nd 10lbs for lower. These are the numbers

need to reset the program. These numbers le. You should not need to enter new maxes weights like tab 1 however)

ng Max" since this is the number used for

ow copies from the ou want to change it

y from the previous

ary calculations (They causing any s cleaner).

uctions tab

Exercise

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Week 1 Weight Reps 0 5 0 5 0 3 0 5 0 5 0 5 5x10 5x12 5x13 0 5 0 5 0 3 0 5 0 5 0 5 5x10 5x10

Week 2 Weight Reps 0 5 0 5 0 3 0 3 0 3 0 3 0 5x10 0 5x12 0 5x13 0 5 0 5 0 3 0 3 0 3 0 3 0 5x10 0 5x10 0

Week 3 Weight 0 0 0 0 0 0 1 0 0 0 0 0 0 0 0 0 1 0 0 0

Monday

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

Week 4 - DELOAD Weight Reps 0 5 0 5 0 5 0 5x10 0 5x12 0 5x13 0 5 0 5 0 5 0 5x10 0 5x10 0

Tuesday

Wed - ("Off")

Be

nc h

Sq ua t

Thursday

0 0 0 0 0 0

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

Assistance 1 Assistance 2 Ab Exercise 0 0 0 0 0 0

Assistance 1 Assistance 2 Ab Exercise Sat or Sun - ("Off")

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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

0 0 0 0 0 0 0 0 0 0 0 0

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

De OH Pr es s

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Cycle 1

Exercise

Weight 4 5 6 7 8 9 0 0 0 2 2 3 3 4 4 0 0 0

Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10

Weight 4 5 6 7 8 9 0 0 0 2 3 3 4 4 5 0 0 0

Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10

Week 3 Weight 4 5 6 8 9 10 0 0 0 2 3 3 4 4 5 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10

Week 4 - DELOAD Weight Reps 4 5 6 0 0 0 2 3 3 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Monday Tuesday Wed - ("Off")

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise Sat or Sun - ("Off")

4 5 6 7 8 9 0 0 0 2 2 3 3 4 4 0 0 0

Thursday

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

4 5 6 7 8 9 0 0 0 2 3 3 4 4 5 0 0 0

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

4 5 6 8 9 10 0 0 0 2 3 3 4 4 5 0 0 0

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

4 5 6 0 0 0 2 3 3 0 0 0

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

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Cycle 2

Exercise

Weight 8 9 11 13 15 17 0 0 0 4 5 6 7 8 9 0 0 0

Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10

Weight 8 10 12 14 16 18 0 0 0 4 5 6 7 8 9 0 0 0

Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10

Week 3 Weight 8 10 12 15 17 19 0 0 0 4 5 6 8 9 10 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10

Week 4 - DELOAD Weight Reps 8 10 12 0 0 0 4 5 6 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Monday Tuesday Wed - ("Off")

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise Sat or Sun - ("Off")

8 9 11 13 15 17 0 0 0 4 5 6 7 8 9 0 0 0

Thursday

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

8 10 12 14 16 18 0 0 0 4 5 6 7 8 9 0 0 0

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

8 10 12 15 17 19 0 0 0 4 5 6 8 9 10 0 0 0

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

8 10 12 0 0 0 4 5 6 0 0 0

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

Friday

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Cycle 3

Exercise

Weight 12 14 17 20 23 26 0 0 0 6 7 8 10 11 13 0 0 0

Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10

Weight 12 15 18 21 24 27 0 0 0 6 8 9 11 12 14 0 0 0

Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10

Week 3 Weight 12 15 18 23 26 29 0 0 0 6 8 9 11 13 14 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10

Week 4 - DELOAD Weight Reps 12 15 18 0 0 0 6 8 9 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Monday Tuesday Wed - ("Off")

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise Sat or Sun - ("Off")

12 14 17 20 23 26 0 0 0 6 7 8 10 11 13 0 0 0

Thursday

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

12 15 18 21 24 27 0 0 0 6 8 9 11 12 14 0 0 0

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

12 15 18 23 26 29 0 0 0 6 8 9 11 13 14 0 0 0

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

12 15 18 0 0 0 6 8 9 0 0 0

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

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Cycle 4

Exercise

Weight 16 19 22 26 30 34 0 0 0 8 9 11 13 15 17 0 0 0

Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10

Weight 16 20 24 28 32 36 0 0 0 8 10 12 14 16 18 0 0 0

Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10

Week 3 Weight 16 20 24 30 34 38 0 0 0 8 10 12 15 17 19 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10

Week 4 - DELOAD Weight Reps 16 20 24 0 0 0 8 10 12 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Monday Tuesday Wed - ("Off")

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise Sat or Sun - ("Off")

16 19 22 26 30 34 0 0 0 8 9 11 13 15 17 0 0 0

Thursday

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

16 20 24 28 32 36 0 0 0 8 10 12 14 16 18 0 0 0

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

16 20 24 30 34 38 0 0 0 8 10 12 15 17 19 0 0 0

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

16 20 24 0 0 0 8 10 12 0 0 0

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

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Cycle 5

Exercise

Weight 20 24 28 33 38 43 0 0 0 10 12 14 16 19 21 0 0 0

Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10

Weight 20 25 30 35 40 45 0 0 0 10 13 15 17.5 20 22.5 0 0 0

Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10

Week 3 Weight 20 25 30 38 43 48 0 0 0 10 13 15 18.75 21.25 23.75 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10

Week 4 - DELOAD Weight Reps 20 25 30 0 0 0 10 12.5 15 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Monday Tuesday Wed - ("Off")

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise Sat or Sun - ("Off")

20 24 28 33 38 43 0 0 0 10 12 14 16 19 21 0 0 0

Thursday

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

20 25 30 35 40 45 0 0 0 10 13 15 17.5 20 22.5 0 0 0

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

20 25 30 37.5 42.5 47.5 0 0 0 10 13 15 18.75 21.25 23.75 0 0 0

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

20 25 30 0 0 0 10 12.5 15 0 0 0

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

Friday

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Cycle 6

Exercise

Weight 24 28 33 39 45 51 0 0 0 12 14 17 20 23 26 0 0 0

Week 1 Reps 5 5 3 5 5 5 5x10 5x12 5x13 5 5 3 5 5 5 5x10 5x10

Weight 24 30 36 42 48 54 0 0 0 12 15 18 21 24 27 0 0 0

Week 2 Reps 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10

Week 3 Weight 24 30 36 45 51 57 0 0 0 12 15 18 22.5 25.5 28.5 0 0 0 Reps 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10

Week 4 - DELOAD Weight Reps 24 30 36 0 0 0 12 15 18 0 0 0 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Monday Tuesday Wed - ("Off")

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise Sat or Sun - ("Off")

24 28 33 39 45 51 0 0 0 12 14 17 20 23 26 0 0 0

Thursday

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

24 30 36 42 48 54 0 0 0 12 15 18 21 24 27 0 0 0

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

24 30 36 45 51 57 0 0 0 12 15 18 22.5 25.5 28.5 0 0 0

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

24 30 36 0 0 0 12 15 18 0 0 0

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

Friday

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Cycle 7