5/3/1 Program Calculator
Calculate Jim Wendler's 5/3/1 training weights
What is the 5/3/1 Program?
The 5/3/1 program is a strength training methodology created by former powerlifter Jim Wendler. It's designed to build strength progressively over time using four-week cycles based on percentages of your Training Max (TM), which is typically 90% of your true one-rep max.
The program's name comes from the rep scheme of the heaviest work set in each of the first three weeks: Week 1 ends with a 5+ set, Week 2 with a 3+ set, and Week 3 with a 1+ set. The "+" indicates AMRAP (As Many Reps As Possible), meaning you perform the minimum required reps but push for more.
How to Use This Calculator
You can calculate your training weights in two ways:
- Enter Your Training Max: If you already know your TM, simply enter it directly.
- Enter Your 1RM: If you know your one-rep max, enter it and the calculator will automatically compute your Training Max as 90% of that value.
Select which week you want to view, and the calculator will display the exact weights for all three working sets.
5/3/1 Program Overview
Each four-week cycle follows this structure:
Week 1 - 5/5/5+
- Set 1: 5 reps at 65% of Training Max
- Set 2: 5 reps at 75% of Training Max
- Set 3: 5+ reps (AMRAP) at 85% of Training Max
Week 2 - 3/3/3+
- Set 1: 3 reps at 70% of Training Max
- Set 2: 3 reps at 80% of Training Max
- Set 3: 3+ reps (AMRAP) at 90% of Training Max
Week 3 - 5/3/1+
- Set 1: 5 reps at 75% of Training Max
- Set 2: 3 reps at 85% of Training Max
- Set 3: 1+ rep (AMRAP) at 95% of Training Max
Week 4 - Deload
- Set 1: 5 reps at 40% of Training Max
- Set 2: 5 reps at 50% of Training Max
- Set 3: 5 reps at 60% of Training Max
Week 4 is crucial for recovery. The lighter weights allow your body to adapt to the stress from the previous three weeks.
Important Tips for 5/3/1 Success
- Start Light: Use 90% of your true 1RM as your Training Max. This conservative approach ensures sustainable progress.
- Progress Slowly: After each 4-week cycle, add 5 lbs to upper body lifts (bench press, overhead press) and 10 lbs to lower body lifts (squat, deadlift).
- Push the AMRAP Sets: The "+" sets are where strength gains happen. Aim to beat your rep records from previous cycles.
- Don't Skip Deload: Week 4 recovery is not optional. It prevents burnout and injury.
- Round Appropriately: Round weights to the nearest 5 lbs (or 2.5 kg) based on available plates. When in doubt, round down.
- Add Assistance Work: The 5/3/1 main lifts are just the foundation. Wendler recommends supplemental and assistance exercises for balanced development.
Frequently Asked Questions
What is the 5/3/1 program?
5/3/1 is a strength training program created by Jim Wendler based on percentages of your Training Max (typically 90% of your 1RM). The name refers to the rep scheme for the heaviest set in weeks 1, 2, and 3.
What is a Training Max?
Your Training Max (TM) is typically 90% of your true 1-rep max. Using 90% instead of 100% allows for sustainable progress and prevents stalling. For example, if your 1RM is 300 lbs, your TM would be 270 lbs.
What does the "+" mean in 5+, 3+, and 1+?
The "+" means "as many reps as possible" (AMRAP). You must complete the minimum reps listed, but you should attempt to get more reps to drive progress. These AMRAP sets are crucial for strength gains.
How do I progress in the 5/3/1 program?
After completing a 4-week cycle, increase your Training Max by 5 lbs for upper body lifts (bench press, overhead press) and 10 lbs for lower body lifts (squat, deadlift). This slow progression ensures long-term gains.
Should I round the calculated weights?
Yes, round to the nearest 5 lbs (or 2.5 kg) based on the plates available at your gym. It's better to round down slightly than to exceed the prescribed percentage significantly.