5/3/1 Program Calculator
Build a full Wendler 5/3/1 cycle from your training max: every week, working set and percentage rounded to loadable plates, with an optional deload. Free 5/3/1 calculator in kg or lb.
The training max is 90% of your 1RM. Every working set is a percentage of it; the last set each day is an AMRAP. Example below off a 125 kg training max (from a 140 kg 1RM).
Week 1 · 5s
- 65% × 5: 82.5 kg
- 75% × 5: 95 kg
- 85% × 5+: 107.5 kg
Week 2 · 3s
- 70% × 3: 87.5 kg
- 80% × 3: 100 kg
- 90% × 3+: 112.5 kg
Week 3 · 5/3/1
- 75% × 5: 95 kg
- 85% × 3: 107.5 kg
- 95% × 1+: 120 kg
Week 4 · Deload
- 40% × 5: 50 kg
- 50% × 5: 62.5 kg
- 60% × 5: 75 kg
Keep going
- One-Rep Max Calculator: 1RM & training %
- Barbell Plate Calculator: What goes on the bar
- Wilks & DOTS Calculator: Relative strength score