5/3/1 Calculator (Wendler program)

Understanding the 5/3/1 calculator — concept and principle

Jim Wendler's 5/3/1 is a four-week strength cycle for the squat, bench press, deadlift and overhead press. Each week has three main sets at set percentages, and the last set of weeks 1–3 is an "as many reps as possible" set, marked with a plus sign. This calculator turns your one-rep max (1RM) into every working weight of the cycle, rounded to the smallest jump your plates allow.

Every set is a percentage of the 126 kg training max, rounded to 2.5 kg.

How it is calculated

Training max (TM) = 1RM × 0.90. Every set weight = TM × percentage, rounded to the nearest multiple of the "round to" value.

Week 1 (5/5/5+): 65%, 75%, 85% of TM.
Week 2 (3/3/3+): 70%, 80%, 90%.
Week 3 (5/3/1+): 75%, 85%, 95%.
Week 4 deload: 40%, 50%, 60% for 5 reps.

After each cycle the TM goes up by about 2.5 kg for upper-body lifts and 5 kg for lower-body lifts.

The principle

Working from 90% of your true max means the first cycles start lighter than you could handle. This leaves room for clean technique, gives the plus sets space to beat rep records, and makes the slow, fixed increase sustainable for many months. The wave of weeks 1–3 raises intensity while lowering reps, and the deload week lets fatigue drop before the next cycle. Progress is measured by more reps at the same percentage, not only by more weight.

Worked example

Inputs: 1RM 140, round to 2.5.
TM = 140 × 0.9 = 126.
Week 1: 126 × 0.65 = 81.9 → 82.5; 126 × 0.75 = 94.5 → 95; 126 × 0.85 = 107.1 → 107.5. Result 82.5 × 5, 95 × 5, 107.5 × 5+.
Week 2: 88.2 → 87.5, 100.8 → 100, 113.4 → 112.5, giving 87.5 × 3, 100 × 3, 112.5 × 3+.
Week 3: 94.5 → 95, 107.1 → 107.5, 119.7 → 120, giving 95 × 5, 107.5 × 3, 120 × 1+.
Week 4: 50.4 → 50, 63 → 62.5, 75.6 → 75, giving 50 × 5, 62.5 × 5, 75 × 5.

Each point is the calculator re-run with only “Your 1RM” changed; the gold point is the default example. Change the inputs above and this chart follows your numbers.

Your 1RM	Training max (90%)
35	31.5
70	63
105	94.5
140	126
175	157.5
210	189
280	252

How to read the result

The plus sets show how your strength is moving. If you get well above the minimum reps, the TM is appropriate or a little light. If you fail to reach the minimum (5, 3 or 1) in a plus set, the TM is too high; lower it by about 10% and build up again. Rounding means a set may be up to half the rounding step heavier or lighter than the exact percentage.

Common mistakes

Using the full 1RM instead of the training max as the base, which makes every set too heavy.
Entering a hoped-for max rather than a recent, honest one.
Raising the TM faster than the plan says.
Grinding plus sets to complete failure every week, which piles up fatigue.

Keep in mind: The percentages are a generic template. Injury history, age and recovery change what is appropriate, and heavy barbell training should use safe equipment and good technique; if you have a medical condition, check with a professional first.

Frequently asked questions

How do I find my 1RM without testing it?

Estimate it from a recent hard set of 3–5 reps with an RPE or 1RM calculator, then apply the 90%.

Why round to 2.5 kg?

It matches the smallest pair of plates in most gyms (1.25 kg per side). Use 5 for lb plates or 1 if you have fractional plates.

What do I do after week 4?

Add the increment to each lift's TM and start week 1 again with the new weights.

Sources: Jim Wendler, 5/3/1: The Simplest and Most Effective Training System for Raw Strength

Checked 8 Nov 2026. Published formulas cited on the page. For information only — not medical advice.

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