Free Tool
Enter your 1RM (or training max) for squat, bench, deadlift and press. We set your training max at 90% of your 1RM and give you all four weeks of Wendler 5/3/1 sets, reps and weights, in lb or kg, rounded to your plates. Free, no signup.
Enter a 1RM for at least one lift to see every set, rep and weight.
All percentages are of your training max (90% of your 1RM). The last set of weeks 1 to 3 is a "plus" set: as many good reps as you can.
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (5s) | 65% x 5 | 75% x 5 | 85% x 5+ |
| Week 2 (3s) | 70% x 3 | 80% x 3 | 90% x 3+ |
| Week 3 (5/3/1) | 75% x 5 | 85% x 3 | 95% x 1+ |
| Week 4 (deload) | 40% x 5 | 50% x 5 | 60% x 5 |
After each 4-week cycle, add 5 lb (2.5 kg) to the press and bench training max and 10 lb (5 kg) to the squat and deadlift. Want to estimate your max first? Use the 1RM calculator. Ready to run it? Load the 5/3/1 template and log your sets.
Multiply your one-rep max by 0.9. Jim Wendler's 5/3/1 books use a training max of 90% of your true 1RM, and every percentage in the program is taken from that number, not from your 1RM. A 300 lb squat 1RM gives a 270 lb training max.
Week 1: 65/75/85% for 5/5/5+ reps. Week 2: 70/80/90% for 3/3/3+. Week 3: 75/85/95% for 5/3/1+. Week 4 is a deload: 40/50/60% for 5/5/5. The "+" means do as many good reps as you can on the last set, leaving one or two in the tank.
Wendler's standard progression is 5 lb for the press and bench press, and 10 lb for the squat and deadlift, once per 4-week cycle (2.5 kg and 5 kg if you train in kilograms). The calculator shows next cycle's training max under each lift.
Pick the smallest jump your plates allow. With 2.5 lb plates on each side of a barbell, that is 5 lb jumps. With 1.25 kg plates, that is 2.5 kg jumps. The calculator rounds each set to the nearest increment you choose.
Wendler suggests starting conservatively. If you do not know your 1RM, estimate it from a recent hard set with our one-rep max calculator, or just enter a training max you know you can hit for all the reps. Starting too light is better than starting too heavy because the program is built for slow progress.
Yes. The 5/3/1 template is in the baisics template library, and a free account lets you save it and log each set as you train.
Yes, free with no signup. The math runs in your browser.