Programming
5/3/1
Calculator
Put in three maxes, get the whole four-week Wendler cycle with every set and every load already worked out. The training max is applied for you, because running 5/3/1 off your true max is the classic way to stall it.
Your four-week cycle
Training max
Bench
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 5s Week | 130 × 565% TM | 150 × 575% TM | 170 × 5+85% TM |
| 3s Week | 140 × 370% TM | 160 × 380% TM | 180 × 3+90% TM |
| 5/3/1 Week | 150 × 575% TM | 170 × 385% TM | 190 × 1+95% TM |
| Deload | 80 × 540% TM | 100 × 550% TM | 120 × 560% TM |
Squat
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 5s Week | 185 × 565% TM | 215 × 575% TM | 240 × 5+85% TM |
| 3s Week | 200 × 370% TM | 225 × 380% TM | 255 × 3+90% TM |
| 5/3/1 Week | 215 × 575% TM | 240 × 385% TM | 270 × 1+95% TM |
| Deload | 115 × 540% TM | 140 × 550% TM | 170 × 560% TM |
Deadlift
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 5s Week | 235 × 565% TM | 275 × 575% TM | 310 × 5+85% TM |
| 3s Week | 255 × 370% TM | 290 × 380% TM | 330 × 3+90% TM |
| 5/3/1 Week | 275 × 575% TM | 310 × 385% TM | 345 × 1+95% TM |
| Deload | 145 × 540% TM | 180 × 550% TM | 220 × 560% TM |
The final set of weeks 1–3 is an AMRAP — the “+” means push for reps, stopping one short of technical failure. Week 4 is a deload; do not add reps to it.
How the cycle is shaped
| Week | Reps | % of training max |
|---|---|---|
| Week 1 | 5 / 5 / 5+ | 65% · 75% · 85% |
| Week 2 | 3 / 3 / 3+ | 70% · 80% · 90% |
| Week 3 | 5 / 3 / 1+ | 75% · 85% · 95% |
| Week 4 | 5 / 5 / 5 | 40% · 50% · 60% (deload) |
The plus matters. That last set of weeks one to three is an AMRAP — push it for reps and stop one short of technical failure. It is where the whole programme gets its progress signal. The deload week is not an AMRAP; leave it alone.
Why 90%, not your real max
This is the part people skip and then wonder why they stalled in month two. Your true max is a best-day number. Programming every session against it means every session demands a best day, and you do not get many of those between work, sleep and the rest of your life.
Taking 90% as your training max builds in the slack that real life needs. You will hit more reps on the AMRAP sets, the progression will actually run, and the programme keeps moving for months rather than three weeks. Wendler himself is blunt about this: start lighter than your ego wants.
Between cycles, add roughly 2.5kg (5lb) to upper-body training maxes and 5kg (10lb) to lower-body. If you miss the prescribed reps, reset the training max down by 10% rather than grinding.
Questions people actually ask
What is 5/3/1?
Jim Wendler’s strength template, built around four-week cycles on a small number of main lifts. Week one is sets of five, week two sets of three, week three is the 5/3/1 week, and week four deloads. Every percentage is calculated from a training max rather than a true max, and the last work set of weeks one to three is pushed for extra reps.
Why does 5/3/1 use 90% instead of my real max?
Because your real max is not available every week. Sleep, stress, food and where you are in a block all move it around. Programming from 90% means a bad week still produces a session you can complete, which is what actually drives progress over months. Wendler is emphatic about this — most people who stall on 5/3/1 started too heavy.
What does the plus sign mean on the last set?
It is an AMRAP — as many reps as possible. Push the final work set of weeks one to three for extra reps, stopping one short of technical failure. That set is where the progress signal comes from. Do not do it on the deload week.
How do I progress between cycles?
Add a small fixed amount to your training max each cycle: about 2.5kg (5lb) for upper-body lifts and 5kg (10lb) for lower-body lifts. That is slower than it feels like it should be, and that is the point. If you cannot hit the prescribed reps on the work sets, reset the training max down by 10% instead of pushing through.
Need the maxes first? The one rep max calculator estimates them from sets you have already done — no testing session required.