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5/3/1 Calculator

Four-week Wendler program from your 1RMRuns locally · nothing uploaded

Input
Week 1
SquatBench pressDeadliftOverhead press
65%82.5 × 557.5 × 5105 × 535 × 5
75%95 × 567.5 × 5122.5 × 540 × 5
85%107.5 × 5+77.5 × 5+137.5 × 5+45 × 5+
Week 2
SquatBench pressDeadliftOverhead press
70%87.5 × 362.5 × 3112.5 × 337.5 × 3
80%100 × 372.5 × 3130 × 342.5 × 3
90%112.5 × 3+80 × 3+145 × 3+47.5 × 3+
Week 3
SquatBench pressDeadliftOverhead press
75%95 × 567.5 × 5122.5 × 540 × 5
85%107.5 × 377.5 × 3137.5 × 345 × 3
95%120 × 1+85 × 1+155 × 1+52.5 × 1+
Week 4 (deload)
SquatBench pressDeadliftOverhead press
40%50 × 535 × 565 × 522.5 × 5
50%62.5 × 545 × 580 × 527.5 × 5
60%75 × 555 × 597.5 × 532.5 × 5
Next cycle TMSquat 131 kg · Bench press 92.5 kg · Deadlift 167 kg · Overhead press 56.5 kgAfter each cycle, add 2.5 kg to upper-body TMs and 5 kg to lower-body TMs (5 / 10 lb).“+” means as many good reps as possible on the last set (AMRAP).
Also works as:531 calculatorwendler 531 spreadsheetboring but bigtraining max calculator

How it works

Formula

TM = 90% of 1RM
Week 1 65/75/85% × 5/5/5+; week 2 70/80/90% × 3/3/3+; week 3 75/85/95% × 5/3/1+; week 4 deload 40/50/60% × 5

Worked example

Given: Squat 1RM 140 kg

  1. TM = 126 kg.
  2. Week 1: 82.5 × 5, 95 × 5, 107.5 × 5+.
  3. Week 3: 95 × 5, 107.5 × 3, 120 × 1+.

Result: Next cycle TM: 131 kg.

Sources

  • Wendler J. 5/3/1. 2nd ed. 2011.

How to use

  1. 1Enter 1RMs (or training maxes) for the four lifts.
  2. 2Choose rounding and supplemental work.
  3. 3Follow the weekly sets and print the plan.

FAQ

Why use 90% of 1RM?

All 5/3/1 percentages are based on a training max of 85–90% of 1RM, leaving room for steady progress.

What is BBB?

Boring But Big: 5 sets of 10 of the same lift at 50–60% of TM after the main work.

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