What does 5/3/1 stand for?

The target reps on the top set in the first three weeks of each cycle: 5 reps in week 1, 3 reps in week 2, and 5, 3, then 1 rep in week 3.

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

A working number set below your true one-rep max. Every percentage in the program comes from it. The original book uses 90 percent; Wendler's later beginner guidance uses 80 to 85 percent.

How much weight do you add each cycle?

The standard rule is 5 pounds to the training max for bench press and press, and 10 pounds for squat and deadlift, but only if you hit your reps with good form.

Is 5/3/1 good for beginners?

Wendler has published a beginner version: three full-body days a week, two main lifts per day, with First Set Last work and a conservative training max.

5/3/1 Calculator (Free)

Enter your one-rep maxes and get your 5/3/1 training max and four-week wave.

How it works

Percentages are of the training max. The "+" sets are as many reps as possible (AMRAP) with good form. Week 1 is 5s, week 2 is 3s, week 3 is 5/3/1, and week 4 is a deload. After the deload, add 5 pounds to the training max for bench press and standing press, and 10 pounds for squat and deadlift, but only if your reps were fast and clean.

The original 5/3/1 book uses a 90 percent training max. Wendler's later beginner article uses 80 to 85 percent and says to err on the side of too light.

Rounding: weights are rounded to the nearest 5 lb (or 2.5 kg) so they are plate-friendly. The training max is rounded first, and each set comes from the rounded training max. This calculator takes a one-rep max only.

Full guide: 5/3/1 Program Explained: How Jim Wendler's Strength System Works.

Chalk up: shop SharkChalk liquid chalk

All free lifting tools

5/3/1 is a trademark of Jim Wendler LLC. SharkChalk is not affiliated.

Your cart is empty

Your cart

Subtotal

5/3/1 Calculator (Free)

5/3/1 Calculator (Free)

Subscribe to our emails