5/3/1 calculator
Enter your one-rep max and we work out your training max and every main set for a full four-week 5/3/1 cycle, rounded to the nearest plate jump.
Gymex can run percentage blocks for you and adjust the next cycle from your AMRAP sets.
Get the appHow 5/3/1 works
5/3/1 is a four-week strength cycle built around the squat, bench press, deadlift and overhead press. Every percentage is taken from a training max, usually 90% of your true one-rep max, not from the max itself. That built-in buffer keeps the main sets submaximal and lets you progress for months without grinding.
- Week 1: 3 sets of 5 at 65%, 75% and 85% of the training max.
- Week 2: 3 sets of 3 at 70%, 80% and 90%.
- Week 3: 5, 3 and 1+ reps at 75%, 85% and 95%.
- Week 4: deload at 40%, 50% and 60%.
The last set of weeks 1–3 is an AMRAP set. That is where you show progress: beating your previous rep record at a given weight means your estimated max is rising. Check it with our 1RM calculator.
Example cycle: 140 kg one-rep max
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (5s) | 82.5 kg × 5 (65%) | 95 kg × 5 (75%) | 107.5 kg × 5+ (85%) |
| Week 2 (3s) | 87.5 kg × 3 (70%) | 100 kg × 3 (80%) | 112.5 kg × 3+ (90%) |
| Week 3 (5/3/1) | 95 kg × 5 (75%) | 107.5 kg × 3 (85%) | 120 kg × 1+ (95%) |
| Week 4 (deload) | 50 kg × 5 (40%) | 62.5 kg × 5 (50%) | 75 kg × 5 (60%) |
Progressing between cycles
After each cycle, the usual rule is to add about 2.5 kg (5 lb) to the training max for upper-body lifts and 5 kg (10 lb) for lower-body lifts. If you miss the minimum reps on an AMRAP set, drop the training max by about 10% and build back up. A stall over several cycles is a plateau, and our plateau guide covers what to change.
Assistance work
The main sets are only part of the program. Popular add-ons include "Boring But Big" (5 sets of 10 at a lighter percentage), "First Set Last" (extra sets at the first working weight), and simple bodyweight and back work. Keep assistance hard enough to drive muscle growth, but not so hard that it hurts the next main session. Our RIR guide helps you judge that.
5/3/1 was created by Jim Wendler. This calculator is an independent tool and is not affiliated with or endorsed by him. His books are the primary source for the full method.
Frequently asked questions
What is a training max in 5/3/1?
The training max is a percentage of your one-rep max, normally 90%, that all 5/3/1 percentages are based on. Using it instead of your true max keeps the main sets submaximal so you can progress for longer.
What percentages does 5/3/1 use?
Week 1 uses 65/75/85% of the training max for sets of 5, week 2 uses 70/80/90% for sets of 3, week 3 uses 75/85/95% for 5, 3 and 1+ reps, and week 4 is a deload at 40/50/60%.
How much should I add after each 5/3/1 cycle?
A common rule is to add about 2.5 kg (5 lb) to upper-body training maxes and 5 kg (10 lb) to lower-body training maxes after each cycle, as long as you hit your AMRAP minimums.
Can I use 5/3/1 as a beginner?
Yes, though true beginners often progress faster on a simple linear program first. 5/3/1 suits lifters whose session-to-session progress has slowed.
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More free strength tools
- 1RM calculator: Estimate your one-rep max from any set, with five formulas and a full percentage chart.
- RPE & RIR calculator: Turn any set at a given RPE into an e1RM, then find the load for your next target reps and RPE.
- Barbell plate calculator: Which plates go on each side of the bar for any target weight, in kg or lb.
- DOTS & IPF GL calculator: Score your squat, bench and deadlift total against your bodyweight with DOTS and IPF GL points.
- TDEE & macro calculator: Estimate your daily calories and protein, fat and carb targets for cutting, maintaining or building muscle.
- Warm-up set calculator: A ramp of warm-up sets from the empty bar to your working weight, with sensible reps.
- Body fat calculator: Estimate body fat with the U.S. Navy tape-measure method, plus lean and fat mass.
These calculators give estimates for healthy adults. They are not medical advice. If you have an injury or a health condition, speak to a qualified professional before changing your training or diet.