5/3/1 Lifting Calculator

Enter your training max (or a rep max to estimate it) and get the exact weights and reps for every set of the Wendler 5/3/1 cycle.

Quick Facts

Method
Wendler 5/3/1: working sets are fixed percentages of a training max set at ~90% of 1RM
If you enter more than 1 rep, the 1RM is estimated with the Epley formula first.

Your Results

Calculated
Estimated 1RM
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From weight & reps (Epley)
Training Max
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Base for every percentage

Ready

Enter your numbers and calculate your 5/3/1 sets.

How the 5/3/1 program works

5/3/1 is a strength program created by Jim Wendler. Instead of grinding toward a fresh one-rep max every session, you build every workout around a training max (TM) — a deliberately submaximal number set at about 90% of your true or estimated 1RM. Every working weight in the program is a percentage of that training max, so the load stays manageable and you can hit the prescribed reps week after week for years.

Setting your training max

If you know your one-rep max, multiply it by 0.90 to get your training max. If you only know a rep max (say you got 225 lb for 5 reps), first estimate the 1RM with the Epley formula, then take 90% of that:

1RM ≈ weight × (1 + reps / 30)    Training max = 1RM × 0.90

For 225 lb × 5 reps, Epley gives 225 × (1 + 5/30) = 225 × 1.1667 ≈ 262.5 lb, and a 90% training max of about 236 lb (round to 235). Epley is most reliable for sets of about 1–10 reps; above 10 reps the 1RM estimate drifts high, so use a heavier, lower-rep set when you can.

The weekly percentages

Each 5/3/1 cycle is four weeks long. Every week you do three working sets on the main lift, and the last set of the first three weeks is an AMRAP ("+") set — as many reps as possible while keeping good form:

  • Week 1 — the 5s: 65% × 5, 75% × 5, 85% × 5+
  • Week 2 — the 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 (no AMRAP)

All percentages are of the training max, not your actual max. That is why the top single in week 3 (95% of TM) is really only about 85% of your true 1RM, leaving room for extra reps.

Progressing between cycles

After each full four-week cycle you increase the training max: the standard rule is +5 lb for upper-body lifts (bench press, overhead press) and +10 lb for lower-body lifts (squat, deadlift). Because the jumps are small and the training max is conservative, progress is slow but very consistent — the point is to keep making reps, not to test a true max every month.

Frequently Asked Questions

Should I use my real 1RM or my training max for the percentages?
Always the training max. Every 5/3/1 percentage — the 65%, 75%, 85%, and so on — is applied to your training max, which is roughly 90% of your true 1RM. Using your actual 1RM would make every set about 10% heavier than intended and quickly cause missed reps, which is exactly what the program is designed to avoid.
Why is the last set marked with a "+"?
The "+" set is an AMRAP: you do as many clean reps as possible instead of stopping at the listed number. It is how you gauge progress and drive strength gains. A common way to estimate your current max from that top set is Epley: 1RM ≈ set weight × (1 + reps ÷ 30). Never grind to failure with breaking form — leave one or two reps in the tank.
How do I round the weights to real plates?
Percentages rarely land on a loadable number, so round to the smallest increment you can build on the bar — usually 5 lb (or 2.5 kg). This calculator rounds each set to the nearest value you enter in the "round to" field. Rounding down is slightly safer than rounding up because it keeps the AMRAP set achievable.

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