5/3/1 Calculator (Wendler)

Enter your Training Max (or a rep max to calculate it) for up to four main lifts — Squat, Deadlift, Bench Press, and Overhead Press — and this 5/3/1 Wendler Calculator generates your complete four-week training cycle. You'll get the exact working weights, sets, and reps for each week, calculated from 90% of your 1RM as Wendler prescribes. Choose your unit preference (lbs or kg) and see your full program laid out week by week. Also try the calculate Mixed Number, Whole Number Part & Fraction Numerator (Remainder) — Improper Fraction to Mixed Number.

Disclaimer: This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any health-related decisions.

Units *

Input Type *

Enter your 1RM or Training Max for squat

Number of reps performed at the weight above (1 if entering 1RM)

Enter your 1RM or Training Max for deadlift

Number of reps performed at the weight above (1 if entering 1RM)

Enter your 1RM or Training Max for bench press

Number of reps performed at the weight above (1 if entering 1RM)

Enter your 1RM or Training Max for overhead press

Number of reps performed at the weight above (1 if entering 1RM)

Round calculated weights to nearest increment

Results

Squat Training Max (90% of 1RM)

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Deadlift Training Max

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Bench Press Training Max

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Overhead Press Training Max

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Results Table

Frequently Asked Questions

What is the 5/3/1 lifting program?

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. See also our find Sum (Simplified Fraction) with Adding Fractions Calculator.

How does the 5/3/1 calculator work?

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.

What is my 1RM if I lift 50 lbs for three reps?

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.

How do I determine the weights for the first week of 5/3/1?

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). You might also find our Decimal to Fraction Calculator useful.

What is a Training Max and why does Wendler use 90%?

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.

What are the benefits of the 5/3/1 routine?

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.

Is the 5/3/1 program suitable for beginners?

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.

How much weight do I add each 5/3/1 cycle?

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.