Calculator
5/3/1 calculator
Walk into your next strength session knowing what to lift. Enter your numbers for a full 5/3/1 cycle, with BBB or FSL, ready to follow, share or print.
New to 5/3/1? Start with your inputs
One-rep max (1RM) means the most weight you can lift once. If you have a recent set instead, choose “Best set”; the calculator estimates your max. A training max is the lower number used to calculate the plan.
This calculator follows the classic four-week template. BBB adds five sets of ten; FSL adds five sets of five. Choose the template first, then enter your own numbers.
Squat cycle
Training max 283.5 lb
Week 1
Warm-up & plates
Warm-up: 115 × 5 · 140 × 5 · 170 × 3 lb
Plates per side:
- 185 lb: 45, 25
- 215 lb: 45, 25, 10, 5
- 240 lb: 45, 45, 5, 2.5
Week 2
Warm-up & plates
Warm-up: 115 × 5 · 140 × 5 · 170 × 3 lb
Plates per side:
- 200 lb: 45, 25, 5, 2.5
- 225 lb: 45, 45
- 255 lb: 45, 45, 10, 5
Week 3
Warm-up & plates
Warm-up: 115 × 5 · 140 × 5 · 170 × 3 lb
Plates per side:
- 215 lb: 45, 25, 10, 5
- 240 lb: 45, 45, 5, 2.5
- 270 lb: 45, 45, 10, 10, 2.5
Deload
Warm-up & plates
Warm-up: lb
Plates per side:
- 115 lb: 25, 10
- 140 lb: 45, 2.5
- 170 lb: 45, 10, 5, 2.5
+ means as many reps as possible with good form. No supplemental work during deload.
Squat
Training max283.5 lb
Warm-up 115×5 · 140×5 · 170×3
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1 | 185545, 25 | 215545, 25, 10, 5 | 2405+PR at 1045, 45, 5, 2.5 |
| 2 | 200345, 25, 5, 2.5 | 225345, 45 | 2553+PR at 845, 45, 10, 5 |
| 3 | 215545, 25, 10, 5 | 240345, 45, 5, 2.5 | 2701+PR at 645, 45, 10, 10, 2.5 |
| 4deload | 115525, 10 | 140545, 2.5 | 170545, 10, 5, 2.5 |
Bench
Training max202.5 lb
Warm-up 80×5 · 100×5 · 120×3
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1 | 130525, 10, 5, 2.5 | 150545, 5, 2.5 | 1705+PR at 1045, 10, 5, 2.5 |
| 2 | 140345, 2.5 | 160345, 10, 2.5 | 1803+PR at 845, 10, 10, 2.5 |
| 3 | 150545, 5, 2.5 | 170345, 10, 5, 2.5 | 1901+PR at 645, 25, 2.5 |
| 4deload | 80510, 5, 2.5 | 100525, 2.5 | 120525, 10, 2.5 |
Deadlift
Training max364.5 lb
Warm-up 145×5 · 180×5 · 220×3
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1 | 235545, 45, 5 | 275545, 45, 25 | 3105+PR at 1045, 45, 25, 10, 5, 2.5 |
| 2 | 255345, 45, 10, 5 | 290345, 45, 25, 5, 2.5 | 3303+PR at 745, 45, 45, 5, 2.5 |
| 3 | 275545, 45, 25 | 310345, 45, 25, 10, 5, 2.5 | 3451+PR at 645, 45, 45, 10, 5 |
| 4deload | 145545, 5 | 180545, 10, 10, 2.5 | 220545, 25, 10, 5, 2.5 |
Press
Training max121.5 lb
Warm-up 50×5 · 60×5 · 75×3
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1 | 80510, 5, 2.5 | 90510, 10, 2.5 | 1055+PR at 925, 5 |
| 2 | 85310, 10 | 95325 | 1103+PR at 725, 5, 2.5 |
| 3 | 90510, 10, 2.5 | 105325, 5 | 1151+PR at 625, 10 |
| 4deload | 5052.5 | 6055, 2.5 | 75510, 5 |
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See guided workouts and progress tracking
- Know what to lift today. Your chosen program and current lifts become planned sessions, with weights, sets and reps ready to follow.
- Keep your focus on lifting. Planned weights, reps and AMRAP targets are pre-filled. Record what you complete, one set at a time.
How to use the numbers
5/3/1 runs on a training max, not your true max. Jim Wendler sets it at 90% of your 1RM; every percentage in the program is a percentage of that training max. A lower TM (85%) gives more room for rep PRs and is the safer pick if your 1RM is a guess.
Each week has three main sets. The last set is marked "+": do as many reps as you can with good form. The PR at number is how many reps on that set beat the e1RM you entered, by Epley. Hitting it means your estimated max went up.
BBB (Boring But Big) adds 5×10 at 50 to 70% of the TM after the main work. FSL (First Set Last) adds 5×5 at the week's first-set percentage. Pick one, not both. Week 4 is a deload with no supplemental work.
After each cycle, add 5 lb (2.5 kg) to the press and bench TM and 10 lb (5 kg) to the squat and deadlift TM. The cycle selector does this for you.
Weights round to the nearest 5 lb or 2.5 kg, and exact ties round down. Plates per side assume a 45 lb or 20 kg bar; use theplate calculator for other bars or collars.
Sources
- Jim Wendler, 5/3/1: The Simplest and Most Effective Training System for Raw Strength, 2nd ed. (2011): percentages, training max, Boring But Big.
- Jim Wendler, Beyond 5/3/1 (2013): First Set Last.
5/3/1 was created by Jim Wendler. Physique is not affiliated with or endorsed by Jim Wendler or Jim Wendler LLC.