How this calculator works
The 5/3/1 program, popularised by Jim Wendler, is built around a training max that is deliberately lighter than a true one-repetition maximum, usually 90 percent of it. Lighter working weights leave room to recover, to add volume and to keep technique consistent. Each four-week cycle has three working weeks and one deload week. Week 1 uses 65, 75 and 85 percent of the training max for five reps each. Week 2 uses 70, 80 and 90 percent for three reps. Week 3 uses 75, 85 and 95 percent for five, three and one rep. The final set of each week is an as-many-reps-as-possible set at the minimum. Week 4 is a deload at 40, 50 and 60 percent for five reps. Weights are rounded to the nearest 2.5 kg, the smallest practical change with standard plates.
Formula
Training max = 0.9 x one-repetition maximum, or the value entered directly. Working weight = training max x percentage, rounded to the nearest 2.5 kg. Week 1: 65 percent x 5, 75 percent x 5, 85 percent x 5 or more. Week 2: 70 percent x 3, 80 percent x 3, 90 percent x 3 or more. Week 3: 75 percent x 5, 85 percent x 3, 95 percent x 1 or more. Deload: 40 percent x 5, 50 percent x 5, 60 percent x 5.
Worked example
A 100 kg one-repetition maximum gives a training max of 90 kg. Week 1 works at 58.5, 67.5 and 76.5 kg, rounded to 57.5, 67.5 and 77.5 kg for five reps, with the last set taken further. Week 2 works at 63, 72 and 81 kg, rounded to 62.5, 72.5 and 80 kg. Week 3 works at 67.5, 76.5 and 85.5 kg, rounded to 67.5, 77.5 and 85 kg. The deload week uses 36, 45 and 54 kg, rounded to 35, 45 and 55 kg.
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Frequently asked questions
Why use a training max instead of my true one-rep max?
A true maximum is a peak effort that changes with sleep, food and technique. Using 90 percent gives repeatable working weights and leaves enough in reserve to complete the prescribed volume and recover for the next session.
What does the plus sign mean?
The final set of weeks 1 to 3 is an as-many-reps-as-possible set. The listed rep count is the minimum. Stop one or two reps before failure so the next session is still productive.
How often should I increase the training max?
After each four-week cycle, add about 2.5 kg to pressing lifts and 5 kg to squat and deadlift. If you miss the minimum reps on the top set, repeat the cycle at the same training max before adding weight.
Can I run 5/3/1 for more than one lift?
Yes. The program is usually run with four main lifts: squat, bench press, deadlift and overhead press. Each lift has its own training max and its own four-week cycle, and the accessory work is kept modest.