What is a training max in 5/3/1?

The training max is 90% of your true one-rep max. Every 5/3/1 percentage is taken from this lower number so the prescribed sets stay repeatable.

What are the 5/3/1 percentages?

Week 1 is 65/75/85% for 5/5/5+, week 2 is 70/80/90% for 3/3/3+, and week 3 is 75/85/95% for 5/3/1+. An optional deload week runs 40/50/60%.

Tools5/3/1

5/3/1 program calculator

Build a full Wendler 5/3/1 cycle from your training max. Every week, working set and percentage is worked out and rounded to plates you can load. The last set of each day is an AMRAP.

Your numbers ride along in the link: whoever opens it lands on this exact result.

Your lift

Units

Lift

Enter your

1RM · KG

Training max

125KG

Cycle · Back Squat

Off a 125 KG training max. Hit prescribed reps, push the “+” set for as many as you can.

Week 1 · 5s

65%82.5KG× 5

75%95KG× 5

85%107.5KG× 5+

Week 2 · 3s

70%87.5KG× 3

80%100KG× 3

90%112.5KG× 3+

Week 3 · 5/3/1

75%95KG× 5

85%107.5KG× 3

95%120KG× 1+

Don’t know your 1RM? Estimate it

Keep goingAll 15 tools

One-Rep Max Calculator

1RM & training %

Barbell Plate Calculator

What goes on the bar

Wilks & DOTS Calculator

Relative strength score

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

All 15 tools