Workout list by Eemeli Bergskaug Wendler 5/3/1

Back Squat (Wendler Week 1) Strength

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

The % are calculated from 90% of your 1RM!
5+ means AMRAP!
Back Squat (Wendler Week 2) Strength

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

The % are calculated from 90% of your 1RM!
3+ means AMRAP!
Back Squat (Wendler Week 3) Strength

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP!
Back Squat (Wendler Week 4, Deload) Strength

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!
1+ means AMRAP!
Deadlift (Wendler Week 1) Strength

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

The % are calculated from 90% of your 1RM!
5+ means AMRAP!
Deadlift (Wendler Week 2) Strength

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

The % are calculated from 90% of your 1RM!
3+ means AMRAP!
Deadlift (Wendler Week 3) Strength

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP
Deadlift (Wendler Week 4, Deload) Strength

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!
1+ means AMRAP!
Shoulder Press (Wendler Week 1) Strength

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

The % are calculated from 90% of your 1RM!
5+ means AMRAP!
Bench Press (Wendler Week 1) Strength

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

The % are calculated from 90% of your 1RM!
5+ means AMRAP!