Sweatlas — Your Hybrid Training Map

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