5/3/1 Calculator

What is the 5/3/1 program?

5/3/1 is Jim Wendler's strength program — one of the most popular and enduring templates in lifting. This 5/3/1 calculator takes your one-rep max and generates the complete four-week cycle: every set, rep target and barbell load, rounded to real plate increments.

How it works

Everything runs off your training max (TM) — 90% of your true 1RM. Deliberately training below your max keeps bar speed high and lets you progress for many cycles before stalling. Each week has three main working sets:

Week 1: 65% / 75% / 85% of TM × 5 reps
Week 2: 70% / 80% / 90% × 3 reps
Week 3: 75% / 85% / 95% × 5 / 3 / 1
Week 4: 40% / 50% / 60% × 5 — deload

The final set each week is an AMRAP ("+") — as many quality reps as possible. That's the progression engine: beat your rep record, and the strength is coming. After each cycle, add 2.5 kg (5 lb) to your press/bench TM and 5 kg (10 lb) to squat/deadlift.

Frequently asked questions

The weights feel too light — should I skip ahead?

No — that's the design. Wendler's rule is "start too light": the AMRAP sets provide the intensity, and the slow TM climb is what makes progress last for years instead of weeks. Rushing the numbers is the classic way people break the program.

What do I do besides the main sets?

Assistance work — typically 25–50 reps each of push, pull and single-leg/core movements (the "Boring But Big" 5×10 template is the most common). The calculator covers the main lift; assistance is flexible.

Do I need the deload week?

Newer lifters sometimes run two cycles between deloads, but if you're grinding reps or sleep-deprived, take it. Recovery is when the strength actually arrives.

References

Wendler J. 5/3/1: The Simplest and Most Effective Training System for Raw Strength. Jim Wendler LLC; 2009.

These results are estimates for healthy adults and are not medical advice. Consult a health professional before making major changes to your diet or training.

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