Here is a spreadsheet for Jim Wendler’s 5/3/1 2nd Edition. Instruction: open the spreadsheet choose “File -> Make a Copy” to copy it to your Google Docs or download the spreadsheet via “File -> Download as” and choose your option you can edit the green cells Features: The 2nd edition of 531 takes the assistance exercise into […]
Spreadsheets
Spreadsheets for various Popular Powerlifting & Weightlifting Programs and Calculators.
Such as the Smolov Squat Routine, Russian Squat Routine and many more.
531 2nd Edition by Jim Wendler
Jim Wendler released the 2nd Edition of 5/3/1 – The Simplest and Most Effective Training System to Increase Raw Strength 136 pages of honest advice by a guy who eats his own dog food. More info here and here. The 5/3/1 2nd Edition features new chapters on programming assistance training for all the big assistance lifts. No more questions […]
Bodyweight Exercise Program Spreadsheet
If you want to increase your bodyweight exercise rep numbers, take a look the Bodyweight Exercise Training Program Scheduler. It was created by a redditor named Engessa. See this thread. He combined the dip program from 150 Dips, the squat program from 200 Squats, the push up program from 100 Push-ups, and the 200 Sit-ups program into one single spreadsheet. Copy it […]
StrongLifts 5×5 Report Free Download
Download: PDF Stronglifts 5×5 Spreadsheet (kg version)
531 Spreadsheet Download
Update: New version (1.28) available here. Here is another fantastic 5/3/1 Spreadsheet by poteto Download it here for free. Features: Works with kg or lbs Theoretical 1RM calculator Choose your own increments per cycle Re-order your workout and choose workout days Rounding to the nearest multiple of your choice Displays a full year’s worth of cycles […]
Strength Standards Tables
Mark Rippetoe’s Strength Standards Table for squat, bench ,press, deadlift Besides that, slayerofspartans on reddit made an awesome kg strength standard spreadsheet based on the information here, that lets you enter your current stats and then tells you where you stand. Download it here Update: Overhauled Strength Standards PDF (non-metric)
Smolov Jr. – 531 Excel Spreadsheet
Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload […]
Starting Strength Warm-Up Calculator
Update: Here is a Spreadsheet that generates your complete SS Routine including the warm-up sets. Found this Starting Strength Warm-Up Calculator Spreadsheet.Of course it’s not just applicable to Starting Strength, but for every lifting workout. Instructions1) Follow the link.2) Select the “File” button in the left hand corner.3) From the drop-down menu select “Copy spreadsheet.”4) Click “OK” […]