Strength programming · 5/3/1
5/3/1 calculator.
Weights for every working set of the 5/3/1 wave from your training max, plus the next cycles.
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What are the 5/3/1 percentages?
5/3/1 works off a training max, not your true 1RM. Most variants set it at 85% or 90% of your 1RM and use 90% if nothing is specified; Jim Wendler's site notes (quoting a forum post) that 90% was the recommended starting point and that there is no hard rule for your training max. Each of the three main weeks has three work sets: week 1 is 65%, 75% and 85% for 5, 5 and 5+ reps; week 2 is 70%, 80% and 90% for 3, 3 and 3+; week 3 is 75%, 85% and 95% for 5, 3 and 1+. The plus sign marks an AMRAP set (as many reps as possible).
After each cycle the training max goes up 5 lb (2.5 kg) for the bench and press and 10 lb (5 kg) for the squat and deadlift. An older version of the programme added a fourth week at 40%, 50% and 60% for 5 reps; one 5/3/1 primer calls the fixed deload outdated, so it is optional here.
Worked example. A 300 lb squat 1RM gives a 270 lb training max at 90%. Week 1 comes to 175 x 5, 205 x 5, 230 x 5+ (rounded to 5 lb). The next cycle starts from a 280 lb training max.
Frequently asked questions
What is a 5/3/1 training max?
A number below your true 1RM that the percentages are taken from. Most 5/3/1 variants set it at 85% or 90% of your 1RM, with 90% the default when nothing is specified.
What are the 5/3/1 percentages for each week?
Week 1: 65%, 75%, 85% for 5, 5, 5+. Week 2: 70%, 80%, 90% for 3, 3, 3+. Week 3: 75%, 85%, 95% for 5, 3, 1+. All percentages are of the training max.
How much do I add to the training max each cycle?
The usual progression is 5 lb (2.5 kg) for the bench press and overhead press and 10 lb (5 kg) for the squat and deadlift after every cycle.
Is there a deload week in 5/3/1?
The original four-week layout used 40%, 50% and 60% for 5 reps in week 4. A common 5/3/1 primer says a deload every fourth week is outdated, so this calculator lets you show it or skip it.
Does this calculator include the assistance work or the supplemental sets?
No. It covers the main work sets only. Wendler's books describe the accessory and supplemental templates.
Sources
Checked
- r/Fitness wiki: 5/3/1 primer (percentages, training max, increments)
- JimWendler.com: The Training Max, what you need to know
- Lift Vault: 5/3/1 calculator (week 4 deload, increments)
The wave percentages, the 85% to 90% training max and the 5 lb and 10 lb increments are from the primer; the 90% starting point and "no hard rule" are from a forum post quoted on Wendler's site; the week 4 deload is from Lift Vault, and the primer calls it outdated. This is an independent calculator and is not affiliated with Jim Wendler. Runs entirely in your browser; nothing you type is sent or stored.
Scope
Education only, not medical advice or personal coaching. Training carries injury risk: use a spotter or safeties for heavy lifts, stop if you feel sharp pain, and check with a clinician before starting a programme if you have a health condition, are pregnant or are returning from injury.