Enter your training max (or a recent lift weight + reps) for the Big 4 lifts — Squat, Bench Press, Deadlift, and Military Press — and the 5/3/1 Wendler Calculator generates your complete 4-week cycle with exact working weights for every set across all three training weeks plus the deload week.
Squat Training Max
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Bench Press Training Max
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Deadlift Training Max
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Military Press Training Max
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The 5/3/1 program is a barbell strength training method created by powerlifter Jim Wendler. It organizes training into 4-week cycles. In week 1 you do 3 sets at 65%, 75%, and 85% of your training max. Week 2 uses 70%, 80%, and 90%. Week 3 uses 75%, 85%, and 95%. Week 4 is a deload at lighter percentages. The third set of each main week is an AMRAP (as many reps as possible) set.
Your one-rep max (1RM) is the most weight you can lift for a single repetition. Your training max (TM) is a conservative percentage of that — typically 90% — used to calculate all working weights in the 5/3/1 program. Wendler recommends using 90% of your 1RM as your TM to ensure you can hit the AMRAP sets hard without burning out too quickly.
The calculator uses the Epley formula: 1RM = weight × (1 + reps/30). For example, if you lift 50 lbs for 3 reps, your estimated 1RM is 50 × (1 + 3/30) = 50 × 1.1 = 55 lbs. This is an estimate — your actual 1RM may vary slightly.
Week 1 uses three working sets based on your training max: Set 1 at 65% × 5 reps, Set 2 at 75% × 5 reps, and Set 3 at 85% × 5+ reps (AMRAP). The calculator automatically computes these numbers and rounds to your chosen increment (e.g. 5 lbs).
5/3/1 promotes slow, steady, sustainable strength gains. By using sub-maximal weights most of the time, you stay fresh and avoid overtraining. Progress is built in via a monthly cycle — every 4 weeks you add 5 lbs to upper body lifts and 10 lbs to lower body lifts. It's simple to follow and scales well for intermediate and advanced lifters.
5/3/1 is generally recommended for intermediate lifters who have stalled on linear progression programs like Starting Strength or StrongLifts 5×5. Beginners progress faster with weekly weight increases, whereas 5/3/1 is designed for monthly progress. That said, 5/3/1 can be run by beginners who prefer a longer-term approach and enjoy the simplicity of the program.
AMRAP stands for 'As Many Reps As Possible.' In the 5/3/1 program, the final set of each week is an AMRAP set performed at the top percentage of that week (85%, 90%, or 95% of your training max). You push for maximum reps with good form, which tracks progress and builds volume. Wendler tracks these PR sets to gauge progress over each cycle.
At the start of each new 4-week cycle, you increase your training max by 5 lbs (2.5 kg) for upper body lifts — Bench Press and Military Press — and by 10 lbs (5 kg) for lower body lifts — Squat and Deadlift. These small, consistent increases add up significantly over months and years of training.