Beyond 5/3/1 Calculator

Week 1 (3x5)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 65 Training Max 62.5 Training Max
5x 42.5 5x 40 5x
5x 50 5x 47.5 5x
5+ x 55 5+ x 52.5 5+ x
Joker 5x Joker 5x Joker 5x
5% 57.5 5% 55 5%
10% 60 10% 57.5 10%
15% 62.5 15% 60 15%
50% 5x10 32.5 50% 5x10 31.25 50% 5x10
Pendlay Row 3x5 55 Chins, DB Press, Curls, Laterals Front Squat 4x8
PR: PR: PR:

Week 2 (3x3)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 65 Training Max 62.5 Training Max
3x 45 3x 45 3x
3x 52.5 3x 50 3x
3+ x 57.5 3+ x 57.5 3+ x
Joker 3x Joker 3x Joker 3x
5% 60 5% 60 5%
10% 62.5 10% 62.5 10%
15% 65 15% 65 15%
55% 5x10 35.75 55% 5x10 34.375 55% 5x10
Pendlay Row 3x5 60 Chins, DB Press, Curls, Laterals Front Squat 5x5
PR: PR: PR:

Week 3 (5/3/1)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 65 Training Max 62.5 Training Max
5x 50 5x 47.5 5x
3x 55 3x 52.5 3x
1+ x 62.5 1+ x 60 1+ x
Joker 1x Joker 1x Joker 1x
5% 65 5% 62.5 5%
10% 70 10% 65 10%
60% 5x10 39 60% 5x10 37.5 60% 5x10
Pendlay Row 3x5 65 Chins, DB Press, Curls, Laterals Front Squat 5x3
PR: ? PR: ? PR:
Week 4 (3x5)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 70 Training Max 65 Training Max
5x 45 5x 42.5 5x
5x 52.5 5x 50 5x
5+ x 60 5+ x 55 5+ x
Joker 5x Joker 5x Joker 5x
5% 62.5 5% 57.5 5%
10% 65 10% 60 10%
15% 70 15% 62.5 15%
Paused 3-5x3-5 45.5 Paused 3-5x3-5 42.25 Paused 3-5x3-5
Pendlay Row 3x5 70 Chins, DB Press, Curls, Laterals Front Squat 4x8
PR: PR: PR:

Week 5 (3x3)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 70 Training Max 65 Training Max
3x 50 3x 45 3x
3x 55 3x 52.5 3x
3+ x 62.5 3+ x 57.5 3+ x
Joker 3x Joker 3x Joker 3x
5% 65 5% 60 5%
10% 70 10% 62.5 10%
15% 72.5 15% 65 15%
Paused 3-5x3-5 49 Paused 3-5x3-5 45.5 Paused 3-5x3-5
Pendlay Row 3x5 75 Chins, DB Press, Curls, Laterals Front Squat 5x5
PR: PR: PR:

Week 6 (5/3/1)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 70 Training Max 65 Training Max
5x 52.5 5x 50 5x
3x 60 3x 55 3x
1+ x 67.5 1+ x 62.5 1+ x
Joker 1x Joker 1x Joker 1x
5% 70 5% 65 5%
10% 75 10% 70 10%
Paused 3-5x3-5 52.5 Paused 3-5x3-5 48.75 5x5
Pendlay Row 3x5 80 Chins, DB Press, Curls, Laterals Front Squat 5x3
PR: ? PR: ? PR:

Week 7 (Deload)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 70 Training Max 65 Training Max
 Single 70 Single 65 Single
Rows Chin Ups Front Squat

Paused 3-5x3-5
50% 5x10
55% 5x10
60% 5x10
65% 5x10
5x5
5x3
5x1
 Gym Total

Cycle 1 #VALUE!
Cycle 2 #VALUE!

DEADLIFT DAY MILITARY PRESS DAY Front Squat 70 Pendlay Row

117.5 Training Max 47.5
77.5 5x 30
87.5 5x 35
100 5+ x 40
Joker 5x
105 5% 42.5
110 10% 45
115 15% 45
58.75 50% 5x10 23.75
50 Chins, Dips/Bench, Curls, Laterals
PR:

DEADLIFT DAY MILITARY PRESS DAY

117.5 Training Max 47.5
82.5 3x 32.5
95 3x 37.5
105 3+ x 42.5
Joker 3x
110 5% 45
115 10% 47.5
120 15% 50
64.625 55% 5x10 26.125
55 Chins, Dips/Bench, Curls, Laterals
PR:

DEADLIFT DAY MILITARY PRESS DAY

117.5 Training Max 47.5
87.5 5x 35
100 3x 40
112.5 1+ x 45
Joker 1x
117.5 5% 47.5
125 10% 50
70.5 60% 5x10 28.5
62.5 Chins, Dips/Bench, Curls, Laterals
? PR:
DEADLIFT DAY MILITARY PRESS DAY Front Squat 77.5 Pendlay Row
122.5 Training Max 50
80 5x 32.5
92.5 5x 37.5
105 5+ x 42.5
Joker 5x
110 5% 45
115 10% 47.5
120 15% 50
79.625 60% 5x10 30
55 Chins, Dips/Bench, Curls, Laterals
PR:

DEADLIFT DAY MILITARY PRESS DAY

122.5 Training Max 50
85 3x 35
97.5 3x 40
110 3+ x 45
Joker 3x
115 5% 47.5
120 10% 50
127.5 15% 52.5
85.75 60% 5x10 30
62.5 Chins, Dips/Bench, Curls, Laterals
PR:

DEADLIFT DAY MILITARY PRESS DAY

122.5 Training Max 50
92.5 5x 37.5
105 3x 42.5
117.5 1+ x 47.5
Joker 1x
122.5 5% 50
130 10% 52.5
98 65% 5x10 32.5
70 Chins, Dips/Bench, Curls, Laterals
? PR:

MILITARY PRESS DAY

122.5 Training Max 50
122.5 Single 50
77.5 Chin Ups
 Squat Bench Deadlift

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

55
60
Beyond 5/3/1 Calculator

Week 1 (3x5)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 385 Training Max 230 Training Max
5x 250 5x 150 5x
5x 290 5x 172.5 5x
5+ x 327.5 5+ x 195 5+ x
Joker 5x Joker 5x Joker 5x
5% 345 5% 205 5%
10% 360 10% 215 10%
15% 377.5 15% 225 15%
Paused 3-5x3-5 250.25 Paused 3-5x3-5 149.5 Paused 3-5x3-5
Pendlay Row 3x5 255 Chins, DB Press, Curls, Laterals Front Squat 4x8
PR: PR: PR:

Week 2 (3x3)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 385 Training Max 230 Training Max
3x 270 3x 160 3x
3x 307.5 3x 185 3x
3+ x 347.5 3+ x 207.5 3+ x
Joker 3x Joker 3x Joker 3x
5% 365 5% 217.5 5%
10% 382.5 10% 227.5 10%
15% 400 15% 237.5 15%
Paused 3-5x3-5 269.5 Paused 3-5x3-5 161 Paused 3-5x3-5
Pendlay Row 3x5 260 Chins, DB Press, Curls, Laterals Front Squat 5x5
PR: PR: PR:

Week 3 (5/3/1)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 385 Training Max 230 Training Max
5x 290 5x 172.5 5x
3x 327.5 3x 195 3x
1+ x 365 1+ x 217.5 1+ x
Joker 1x Joker 1x Joker 1x
5% 382.5 5% 227.5 5%
10% 402.5 10% 240 10%
Paused 3-5x3-5 288.75 Paused 3-5x3-5 172.5 Paused 3-5x3-5
Pendlay Row 3x5 265 Chins, DB Press, Curls, Laterals Front Squat 5x3
PR: ? PR: ? PR:
Week 4 (3x5)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 395 Training Max 235 Training Max
5x 257.5 5x 152.5 5x
5x 297.5 5x 177.5 5x
5+ x 335 5+ x 200 5+ x
Joker 5x Joker 5x Joker 5x
5% 352.5 5% 210 5%
10% 367.5 10% 220 10%
15% 385 15% 230 15%
Paused 3-5x3-5 256.75 Paused 3-5x3-5 152.75 Paused 3-5x3-5
Pendlay Row 3x5 270 Chins, DB Press, Curls, Laterals Front Squat 4x8
PR: PR: PR:

Week 5 (3x3)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 395 Training Max 235 Training Max
3x 277.5 3x 165 3x
3x 315 3x 187.5 3x
3+ x 355 3+ x 212.5 3+ x
Joker 3x Joker 3x Joker 3x
5% 372.5 5% 222.5 5%
10% 390 10% 235 10%
15% 407.5 15% 245 15%
Paused 3-5x3-5 276.5 Paused 3-5x3-5 164.5 Paused 3-5x3-5
Pendlay Row 3x5 275 Chins, DB Press, Curls, Laterals Front Squat 5x5
PR: PR: PR:

Week 6 (5/3/1)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 395 Training Max 235 Training Max
5x 297.5 5x 177.5 5x
3x 335 3x 200 3x
1+ x 375 1+ x 222.5 1+ x
Joker 1x Joker 1x Joker 1x
5% 395 5% 232.5 5%
10% 412.5 10% 245 10%
Paused 3-5x3-5 296.25 Paused 3-5x3-5 176.25 5x5
Pendlay Row 3x5 280 Chins, DB Press, Curls, Laterals Front Squat 5x3
PR: ? PR: ? PR:

Week 7 (Deload)
SQUAT DAY BENCH PRESS DAY DEADLIFT DAY
Training Max 395 Training Max 235 Training Max
 Single 395 Single 235 Single
Rows Chin Ups Front Squat

Paused 3-5x3-5
50% 5x10
55% 5x10
60% 5x10
65% 5x10
5x5
5x3
5x1
 Gym Total

Cycle 1 #VALUE!
Cycle 2 #VALUE!

DEADLIFT DAY MILITARY PRESS DAY Front Squat 260 Pendlay Row
425 Training Max 165
277.5 5x 107.5
320 5x 125
362.5 5+ x 140
Joker 5x
380 5% 147.5
400 10% 155
417.5 15% 160
276.25 65% 5x10 107.25
182.5 Chins, Dips/Bench, Curls, Laterals
PR:

DEADLIFT DAY MILITARY PRESS DAY

425 Training Max 165
297.5 3x 115
340 3x 132.5
382.5 3+ x 147.5
Joker 3x
402.5 5% 155
420 10% 162.5
440 15% 170
297.5 55% 5x10 90.75
207.5 Chins, Dips/Bench, Curls, Laterals
PR:

DEADLIFT DAY MILITARY PRESS DAY

425 Training Max 165
320 5x 125
362.5 3x 140
405 1+ x 157.5
Joker 1x
425 5% 165
445 10% 172.5
318.75 60% 5x10 99
235 Chins, Dips/Bench, Curls, Laterals
? PR:
DEADLIFT DAY MILITARY PRESS DAY Front Squat 267.5 Pendlay Row
435 Training Max 170
282.5 5x 110
327.5 5x 127.5
370 5+ x 145
Joker 5x
387.5 5% 152.5
407.5 10% 160
425 15% 167.5
282.75 60% 5x10 102
187.5 Chins, Dips/Bench, Curls, Laterals
PR:

DEADLIFT DAY MILITARY PRESS DAY

435 Training Max 170
305 3x 120
347.5 3x 135
392.5 3+ x 152.5
Joker 3x
412.5 5% 160
432.5 10% 167.5
452.5 15% 175
304.5 60% 5x10 102
215 Chins, Dips/Bench, Curls, Laterals
PR:

DEADLIFT DAY MILITARY PRESS DAY

435 Training Max 170
327.5 5x 127.5
370 3x 145
412.5 1+ x 162.5
Joker 1x
432.5 5% 170
455 10% 180
348 65% 5x10 110.5
240 Chins, Dips/Bench, Curls, Laterals
? PR:

MILITARY PRESS DAY

435 Training Max 170
 435 Single 170
267.5 Chin Ups
 Squat Bench Deadlift

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

255
260