5/3/1 Calculator
Wendler's Program — All 4 Lifts
Enter your training maxes for all four main lifts and get your complete Week 1, 2, and 3 sets and weights — ready to print or load into LiftLog.
Enter Training Maxes (TM)
Your Training Max is 90% of your actual 1RM. If you're new, use a conservative estimate — you can always increase it.
What Is 5/3/1?
Jim Wendler's 5/3/1 is one of the most widely run strength programs in history. Originally published in 2009, it's built on a brutally simple premise: train the four main lifts (squat, bench, deadlift, overhead press) with a rotating wave of intensity across three working weeks, then deload on week four.
The core philosophy is "always leave a rep in the tank". You work up to a top set at 85%, 90%, or 95% of your Training Max (which is set conservatively at 90% of your true 1RM), then hit an AMRAP (as many reps as possible). Slow, methodical progress — you add 5 lb to upper body lifts and 10 lb to lower body lifts each cycle.
The Training Max (TM)
The Training Max is the number all percentages are based on. It's intentionally set to 90% of your actual 1RM, not your actual max. This keeps the early weeks feeling easy, which is the point — "if in doubt, go lighter" is Wendler's mantra.
New lifters often resist this and set TMs too high. Don't. The program is built around long-term progress. A TM that's 10 lb too low in month 1 means PRs instead of stalls in month 3.
The Three Working Weeks
| Week | Set 1 | Set 2 | Set 3 (AMRAP) |
|---|---|---|---|
| Week 1 | 65% × 5 | 75% × 5 | 85% × 5+ |
| Week 2 | 70% × 3 | 80% × 3 | 90% × 3+ |
| Week 3 | 75% × 5 | 85% × 3 | 95% × 1+ |
| Week 4 | 40% × 5 | 50% × 5 | 60% × 5 |
The "+" means AMRAP — do as many quality reps as possible. Your rep count on that top set is your performance indicator. If you're hitting 10+ reps at 85% consistently, your TM is probably too conservative.
5/3/1 BBB (Boring But Big)
The most popular 5/3/1 variant adds 5 sets of 10 reps at 50% of TM after the main work. These are done with the same lift (squat after squat) or a complementary lift (deadlift after squat). BBB adds significant volume and is the standard recommendation for intermediate lifters who want to build size alongside strength.
Progression Rules
- After completing each 4-week cycle, add 5 lb to upper body TMs (bench, OHP)
- After completing each 4-week cycle, add 10 lb to lower body TMs (squat, deadlift)
- If you miss reps on the top set for two consecutive cycles on the same lift, run a reset: drop TM by 10% and rebuild
- Never increase TM unless you completed all reps in the previous cycle
Who 5/3/1 Is For
5/3/1 works best for intermediate lifters — typically lifters past the beginner phase who can no longer add weight every session. Beginners make faster progress on linear progression programs (Stronglifts 5×5, Starting Strength). Advanced lifters may need more complex periodization.
The program's 3–4 day per week structure makes it ideal for people with jobs, families, and other commitments. Most people run it successfully for 1–3 years before needing a change.
Tips for Running 5/3/1 Successfully
- Start light. Every 5/3/1 coach says this. Almost every beginner ignores it. Don't.
- Track your AMRAP reps. That top set rep count is your progress metric.
- Don't skip the deload. Week 4 is programmed — not optional.
- Add assistance work intelligently. Pull-ups, dips, rows, and core work complement the main lifts without competing with recovery.
- Eat enough. 5/3/1 doesn't work in a large caloric deficit. Maintenance or slight surplus gives the best results.