5/3/1 Calculator (Wendler)

The 5/3/1 program was created by powerlifter Jim Wendler as a simple, long-term strength training method. It's built around four main compound lifts — squat, deadlift, bench press, and overhead press — trained once per week each. The program uses a four-week cycle (three loading weeks plus one deload week) with prescribed percentage-based work sets.

The calculator first determines your Training Max, which is 90% of your 1RM. All weekly percentages are then based off this Training Max, not your true 1RM. Week 1 uses 65%, 75%, and 85%; Week 2 uses 70%, 80%, and 90%; Week 3 uses 75%, 85%, and 95%; Week 4 (deload) uses 40%, 50%, and 60%. The final set each week is a 'plus' set where you aim for as many reps as possible.

Using the Epley formula — 1RM = weight × (1 + reps / 30) — lifting 50 lbs for 3 reps gives a 1RM of approximately 50 × (1 + 3/30) = 50 × 1.1 = 55 lbs. Your Training Max would then be 90% of 55 lbs, or about 49.5 lbs.

Week 1 (the '5s' week) uses 65%, 75%, and 85% of your Training Max for three work sets of 5, 5, and 5+ reps respectively. For example, if your Training Max for squat is 280 lbs, your sets are 5 @ 185 lbs, 5 @ 210 lbs, and 5+ @ 240 lbs (rounded to nearest 5).

The Training Max is intentionally set at 90% of your actual 1RM to keep your working weights manageable and ensure you can hit rep PRs consistently. Wendler argues that training with slightly lighter loads allows for better technique, reduces injury risk, and keeps progress sustainable over months and years rather than burning out quickly.

The 5/3/1 program is valued for its simplicity, sustainability, and proven track record. It focuses on progressive overload through small weight increases each cycle (5 lbs for upper body, 10 lbs for lower body), making it ideal for intermediate and advanced lifters who have exhausted linear progression. The deload week built into every cycle also helps manage fatigue and reduce injury risk.

Wendler himself recommends that true beginners start with a linear progression program like Starting Strength before moving to 5/3/1. Beginners progress faster with daily or session-to-session weight increases, whereas 5/3/1's monthly progression may leave novice gains on the table. Once linear progression stalls, 5/3/1 becomes an excellent long-term solution.

After completing each four-week cycle, you increase your Training Max by 5 lbs (approximately 2.5 kg) for upper body lifts (bench press and overhead press) and by 10 lbs (approximately 5 kg) for lower body lifts (squat and deadlift). These small, consistent increases add up to significant strength gains over time.