5/3/1 Calculator: Your 4-Week Cycle
Enter your maxes for the squat, bench, deadlift and overhead press. You get your training max and every main set for a full 5/3/1 cycle.
- Training max 85% or 90%
- All four lifts
- lb and kg
What is 5/3/1, and how does this 5/3/1 calculator help?
This 5/3/1 calculator (some people search for it as a 531 calculator) does the maths for every set of the program, so you can walk into the gym with your weights ready.
5/3/1 is a strength training program created by Jim Wendler. It is built around four main lifts (squat, bench press, deadlift and overhead press) and progresses slowly and steadily. Each cycle lasts four weeks: a week of 5s, a week of 3s, a week of 5/3/1, and a lighter deload week. This page explains the main sets in our own words. For the full program and its many variations, read Wendler’s book.
What is a training max?
5/3/1 does not use your true 1RM for its percentages. It uses a training max, which is a little lower: commonly 90% of your max, and 85% in later versions of the program. Using a lighter base keeps the sets doable, leaves room to progress, and lets you push the last set of each day for extra reps.
For example, with a 300 lb squat max and a 90% training max, your training max is 270 lb. Don’t know your max? Estimate it on the 1RM calculator or the squat, bench and deadlift calculators.
What are the 5/3/1 percentages?
All percentages are of your training max. A “+” means do at least that many reps, and more if you can with good form.
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (5s) | 65% × 5 | 75% × 5 | 85% × 5+ |
| Week 2 (3s) | 70% × 3 | 80% × 3 | 90% × 3+ |
| Week 3 (5/3/1) | 75% × 5 | 85% × 3 | 95% × 1+ |
| Week 4 (deload) | 40% × 5 | 50% × 5 | 60% × 5 |
Here is a full example for a 300 lb max with a 90% training max:
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 | 175 × 5 | 205 × 5 | 230 × 5+ |
| Week 2 | 190 × 3 | 215 × 3 | 245 × 3+ |
| Week 3 | 205 × 5 | 230 × 3 | 255 × 1+ |
| Week 4 (deload) | 110 × 5 | 135 × 5 | 160 × 5 |
How do you progress on 5/3/1?
After each cycle, the usual step is to add about 5 lb (2.5 kg) to the training max for the bench press and overhead press, and about 10 lb (5 kg) for the squat and deadlift. Small jumps are the point: they keep you progressing for a long time. If you stall and miss the minimum reps, lower the training max and build back up.
Tips for using this calculator
- Choose “Round to” 2.5 lb or 1.25 kg for the press if you have micro plates.
- Leave a lift blank to skip it.
- Print the page or copy the tables into your training log.
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Frequently asked questions
Should I use 85% or 90% for my training max?
Both are common. 90% was the original suggestion, and later versions of the program often use 85%. If you are new to 5/3/1 or coming back from a break, 85% is a safe starting point.
Can I use an estimated max for 5/3/1?
Yes. Most people do. Estimate your max from a recent heavy set with our 1RM calculator, then enter it here.
What does 5+ mean?
It means do at least 5 reps, and more if you can with good form. The “+” sets are where you push a little, but stop a rep or two before your form breaks.
Is 5/3/1 good for beginners?
Many beginners do well on it because progress is steady and the weights are manageable. Complete beginners often progress faster with a simpler program that adds weight every session, then switch later.
Sources
- Wendler J. 5/3/1: The Simplest and Most Effective Training System for Raw Strength. 2nd ed. Jim Wendler LLC; 2011.