5/3/1 Calculator
Calculate your training max and weekly percentage-based sets for the popular 5/3/1 strength program.
What is 5/3/1?
5/3/1 is a strength training program created by powerlifter Jim Wendler. It builds your workouts around a ‘training max,’ which is set at 90% of your true one-rep max, so that all working sets are based on a slightly conservative number you can consistently hit.
How the percentages work
Each 3-week cycle uses a fixed set of percentages of your training max: Week 1 uses 65/75/85%, Week 2 uses 70/80/90%, and Week 3 uses 75/85/95%, each finishing with an ‘AMRAP’ (as many reps as possible) top set. Weights are rounded to the nearest plate increment you choose.
This calculator gives you the working weights for each week so you can plan your lifts in advance. It is provided for general training and educational purposes — always use proper form and appropriate warm-up sets.