Wendler 5/3/1 Calculator
Generate 5/3/1 Program
Formula
Training Max = 1RM x TM%; Week 1: 65/75/85% of TM; Week 2: 70/80/90% of TM; Week 3: 75/85/95% of TM; Week 4: 40/50/60% of TM
Frequently Asked Questions
What is the Wendler 5/3/1 program?
The 5/3/1 program is a strength training program by Jim Wendler. It is based on performing four main lifts (squat, bench, deadlift, overhead press) over a four-week cycle. Each week increases in intensity: Week 1 is 3x5, Week 2 is 3x3, Week 3 is 5/3/1, and Week 4 is a deload.
What is a training max?
The training max (TM) is typically 85-90% of your true one-rep max. All working sets in 5/3/1 are calculated from this training max rather than your actual 1RM. This ensures you train with submaximal weights for steady progress.
How do I progress in 5/3/1?
After each four-week cycle, add 5 lbs to your training max for upper body lifts (bench, overhead press) and 10 lbs for lower body lifts (squat, deadlift). This slow progression allows for long-term consistent gains.
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