Calculate your Wendler 5/3/1 training maxes, weekly sets, reps, and percentages for squat, bench, deadlift, and overhead press.
The Wendler 5/3/1 program is one of the most popular and effective strength training programs ever created. Designed by powerlifter Jim Wendler, it uses a simple four-week cycle structure focused on four main lifts: squat, bench press, deadlift, and overhead press. Each week uses progressively heavier percentages of your training max, building toward an AMRAP (as many reps as possible) set on the final working set.
The program's genius lies in its simplicity and sustainable progression. Rather than testing your one-rep max regularly, you base all training weights off 90% of your actual 1RM—this is your "training max." Starting conservatively allows you to accumulate volume, practice technique, and build strength without burning out. Each four-week cycle adds 5 lbs to upper body training maxes and 10 lbs to lower body training maxes, creating steady, long-term gains.
This calculator generates all the weights and percentages for a complete 5/3/1 cycle, including the deload week. Simply enter your one-rep maxes or recent lifting numbers, and it will compute your training maxes, generate the weekly percentages, and display the exact weights for every set of every week. It also optionally includes popular assistance templates like Boring But Big (BBB) and First Set Last (FSL).
The 5/3/1 program has helped thousands of lifters build sustainable strength over months and years. This calculator eliminates the math so you can focus on lifting. This tool is designed for quick, accurate results without manual computation. Whether you are a student working through coursework, a professional verifying a result, or an educator preparing examples, accurate answers are always just a few keystrokes away.
Training Max (TM) = 1RM × 0.90. Week 1 (5s): 65% × 5, 75% × 5, 85% × 5+ (AMRAP). Week 2 (3s): 70% × 3, 80% × 3, 90% × 3+ (AMRAP). Week 3 (5/3/1): 75% × 5, 85% × 3, 95% × 1+ (AMRAP). Week 4 (Deload): 40% × 5, 50% × 5, 60% × 5. All percentages are of Training Max.
Result: Squat TM: 285 lb, Week 3 top set: 270 × 1+
With a 315 lb squat 1RM, the training max is 285 lb (90%). On 5/3/1 week, the top set is 95% of 285 = 270 lb for 1+ reps. Getting 3+ reps indicates good progress.
The program operates on a four-week cycle (called a "wave"). Week 1 uses three working sets of 5 reps at 65%, 75%, and 85% of your training max. Week 2 drops to three working sets of 3 reps at 70%, 80%, and 90%. Week 3 is the intensity peak with sets of 5, 3, and 1+ at 75%, 85%, and 95%. Week 4 is a deload at 40%, 50%, and 60% for recovery. The final set of weeks 1-3 is always AMRAP—push for max quality reps.
While the main lifts drive the program, assistance work builds the supporting muscles. Jim Wendler recommends 50-100 reps each of push, pull, and single-leg/core assistance per session. Popular templates include Boring But Big (5×10 at 50-60% TM), First Set Last (AMRAP at the first set's weight), and Beefcake (5×10 at the BBB weight with time constraints). Choose based on your training age and recovery capacity.
The beauty of 5/3/1 is its built-in long-term perspective. A lifter adding 5 lbs per cycle to bench and OHP, and 10 lbs to squat and deadlift, over 12 cycles (about a year) adds 60 lbs to upper body lifts and 120 lbs to lower body lifts. When progress stalls, a 10% reset followed by rebuilding often breaks plateaus while maintaining the accumulated strength base.
The training max (TM) is typically 90% of your one-rep max. All program percentages are based on the TM, not your actual 1RM. This built-in buffer makes the program sustainable long-term.
Use the Epley formula: 1RM = Weight × (1 + Reps/30). For example, if you bench 185 lbs for 8 reps: 1RM = 185 × (1 + 8/30) = 234 lb.
AMRAP stands for "As Many Reps As Possible." On the final working set of each week, you perform as many quality reps as you can with good form. This is where you push for progress.
Add 5 lbs per cycle to upper body training maxes (bench and OHP) and 10 lbs per cycle to lower body training maxes (squat and deadlift). Use this as a practical reminder before finalizing the result.
BBB is a popular assistance template where you perform 5 sets of 10 reps at 50-60% of your TM after the main work. It adds significant hypertrophy volume to the program.
If you can't get at least 5 reps on your 1+ set (Week 3) or 3 reps on your 3+ set (Week 2), reduce your TM by 10% and rebuild. Wendler recommends periodic TM tests as well.