The 5/3/1 Calculator generates your weekly training weights for Jim Wendler's proven strength program. Enter your one-rep maxes for squat, bench, deadlift, and overhead press to get precise percentages for every set across all four training cycles.
126
kg
81.9
kg
94.5
kg
107.1
kg
88.2
kg
100.8
kg
113.4
kg
94.5
kg
107.1
kg
119.7
kg
50.4
kg
63
kg
75.6
kg
90
kg
58.5
kg
67.5
kg
76.5
kg
63
kg
72
kg
81
kg
67.5
kg
76.5
kg
85.5
kg
162
kg
105.3
kg
121.5
kg
137.7
kg
113.4
kg
129.6
kg
145.8
kg
121.5
kg
137.7
kg
153.9
kg
54
kg
35.1
kg
40.5
kg
45.9
kg
37.8
kg
43.2
kg
48.6
kg
40.5
kg
45.9
kg
51.3
kg
126
kg
81.9
kg
94.5
kg
107.1
kg
88.2
kg
100.8
kg
113.4
kg
94.5
kg
107.1
kg
119.7
kg
50.4
kg
63
kg
75.6
kg
90
kg
58.5
kg
67.5
kg
76.5
kg
63
kg
72
kg
81
kg
67.5
kg
76.5
kg
85.5
kg
162
kg
105.3
kg
121.5
kg
137.7
kg
113.4
kg
129.6
kg
145.8
kg
121.5
kg
137.7
kg
153.9
kg
54
kg
35.1
kg
40.5
kg
45.9
kg
37.8
kg
43.2
kg
48.6
kg
40.5
kg
45.9
kg
51.3
kg
The calculator for the 5/3/1 program generates precise training weights for Jim Wendler's widely respected strength system. Enter your one-rep max (or a recent heavy set) for the squat, bench press, deadlift, and overhead press, and the calculator produces the exact load for every working set across all three weeks of a training cycle — including the all-important plus sets.
The program organizes training into four-week cycles with three weeks of progressively heavier work followed by a deload week. Each week targets a different rep range at increasing percentages of your Training Max (TM) — which is deliberately set at 85–90% of your actual one-rep max to ensure quality reps and sustainable progress:
The plus set (the final set each week) is performed for as many reps as possible with good technique — this is where actual strength gains are measured and where most lifters find their motivation. The one-rep max calculator helps establish accurate starting maxes before beginning the program.
Wendler's core insight is that training sub-maximally — deliberately using weights below your true maximum — produces more consistent long-term gains than constantly testing limits. A Training Max of 90% means the 95% week three top set is actually 85.5% of your real max, leaving room for quality reps and minimizing injury risk. After each four-week cycle, the TM increases by 5 lb for upper body lifts and 10 lb for lower body lifts. This modest monthly progression adds 60 lb to your squat and deadlift annually without grinding through failed reps.
The 5/3/1 program is built around compound barbell movements that develop total-body strength most efficiently:
Each lift trains once per week in the standard four-day template. The squat calculator, bench press calculator, and deadlift calculator provide lift-specific strength standards for context. Use this online calculator to generate your complete cycle weights before each training block.
The 5/3/1 system's genius lies in its forced patience. Many lifters fail by adding too much weight too quickly. By increasing the TM by only 5–10 lb per cycle, a lifter starting with a 225 lb squat TM will reach 285 lb after six cycles (six months) — without a single missed rep or grind set. The strength & powerlifting calculators category includes the Wilks calculator and other tools for tracking relative strength progress across bodyweight categories.
The 5/3/1 program uses a training max (TM) derived from your true 1RM:
$$TM = 1RM \times \frac{\text{Training Max \%}}{100}$$
All working sets are calculated as percentages of the training max:
Week 1 (5/5/5+): $$65\% \times TM,\ 75\% \times TM,\ 85\% \times TM$$
Week 2 (3/3/3+): $$70\% \times TM,\ 80\% \times TM,\ 90\% \times TM$$
Week 3 (5/3/1+): $$75\% \times TM,\ 85\% \times TM,\ 95\% \times TM$$
Deload: $$40\% \times TM,\ 50\% \times TM,\ 60\% \times TM$$
The '+' notation indicates that the final set is performed for as many reps as possible (AMRAP) while maintaining good form.
The training weights shown represent the bar weight you should load for each set. On the AMRAP ('+') sets, aim to beat your previous rep record at that weight. If you cannot achieve the minimum prescribed reps (5, 3, or 1) on the final set, your training max is set too high and should be reduced by 10%. After each 4-week cycle, increase TM by 2.5 kg for bench/OHP and 5 kg for squat/deadlift.
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Week 1 weights for a lifter with SQ 140, BP 100, DL 180, OHP 60. Training max at 90% creates manageable working weights with room for AMRAP performance.
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An 85% training max produces even more conservative weights, ideal for lifters returning from a layoff or beginning the program for the first time.
Wendler recommends 90% for experienced lifters and 85% for beginners or those returning from a layoff. Using 85% is more conservative and allows for higher AMRAP reps, which some coaches believe drives better long-term progress. When in doubt, start with 85% and adjust upward if the weights feel too light.
After completing the full 4-week cycle (3 working weeks + 1 deload), increase your training max by 2.5 kg for bench press and overhead press, and by 5 kg for squat and deadlift. Do NOT re-test your 1RM or recalculate the training max from scratch each cycle.
If you cannot hit the prescribed minimum reps (5 on week 1, 3 on week 2, or 1 on week 3) with good form, your training max is too high. Wendler recommends reducing the TM by 10% and restarting the cycle. This is a feature of the program, not a failure.
Yes, in practice you should round to the nearest loadable increment (usually 2.5 kg). The calculator shows exact values for precision, but always round to whatever your available plates allow. Rounding down is preferred over rounding up to maintain the conservative loading philosophy.
While beginners can use 5/3/1 successfully, most will progress faster on a linear progression program (like Starting Strength or StrongLifts) that adds weight every session rather than every month. Once linear progression stalls, 5/3/1 becomes an excellent next step for continued long-term progress.
The most popular supplemental templates are Boring But Big (5x10 at 50-60% TM after main sets), First Set Last (3-5x5 at the first working set weight), and Simplest Strength (3-5x5 at FSL weight). Wendler emphasizes that supplemental work should support, not overshadow, the main lift progress.
Your one-rep max (1RM) is the maximum weight you can lift for a single repetition. Your Training Max (TM) in 5/3/1 is deliberately set at 85–90% of your 1RM. This means all program percentages are calculated from a sub-maximal base, keeping working weights manageable and sustainable. For example, if your squat 1RM is 300 lb and you use a 90% TM (270 lb), your week 3 top set at 95% of TM equals 256.5 lb — only about 85% of your true max. This conservative approach is central to the program's long-term effectiveness.
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