5/3/1 Calculator
Enter a one-rep max or a training max for each lift to get all four weeks of Jim Wendler's 5/3/1, with plates per side. Loads are rounded to the nearest 5 lb or 2.5 kg.
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (3 × 5) | 185 × 5 65% · 45 + 25 | 215 × 5 75% · 45 + 35 + 5 | 240 × 5+ 85% · 2 × 45 + 5 + 2.5 |
| Week 2 (3 × 3) | 200 × 3 70% · 45 + 25 + 5 + 2.5 | 230 × 3 80% · 2 × 45 + 2.5 | 255 × 3+ 90% · 45 + 35 + 25 |
| Week 3 (5, 3, 1) | 215 × 5 75% · 45 + 35 + 5 | 240 × 3 85% · 2 × 45 + 5 + 2.5 | 270 × 1+ 95% · 2 × 45 + 2 × 10 + 2.5 |
| Week 4 (deload) | 115 × 5 40% · 35 | 145 × 5 50% · 45 + 5 | 170 × 5 60% · 35 + 25 + 2.5 |
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (3 × 5) | 135 × 5 65% · 45 | 155 × 5 75% · 45 + 10 | 175 × 5+ 85% · 45 + 2 × 10 |
| Week 2 (3 × 3) | 145 × 3 70% · 45 + 5 | 165 × 3 80% · 35 + 25 | 185 × 3+ 90% · 45 + 25 |
| Week 3 (5, 3, 1) | 155 × 5 75% · 45 + 10 | 175 × 3 85% · 45 + 2 × 10 | 195 × 1+ 95% · 45 + 25 + 5 |
| Week 4 (deload) | 80 × 5 40% · 10 + 5 + 2.5 | 105 × 5 50% · 25 + 5 | 125 × 5 60% · 35 + 5 |
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (3 × 5) | 235 × 5 65% · 2 × 45 + 5 | 275 × 5 75% · 2 × 45 + 25 | 310 × 5+ 85% · 2 × 45 + 35 + 5 + 2.5 |
| Week 2 (3 × 3) | 255 × 3 70% · 45 + 35 + 25 | 290 × 3 80% · 2 × 45 + 25 + 5 + 2.5 | 330 × 3+ 90% · 3 × 45 + 5 + 2.5 |
| Week 3 (5, 3, 1) | 275 × 5 75% · 2 × 45 + 25 | 310 × 3 85% · 2 × 45 + 35 + 5 + 2.5 | 345 × 1+ 95% · 2 × 45 + 35 + 25 |
| Week 4 (deload) | 145 × 5 40% · 45 + 5 | 185 × 5 50% · 45 + 25 | 220 × 5 60% · 45 + 35 + 5 + 2.5 |
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (3 × 5) | 80 × 5 65% · 10 + 5 + 2.5 | 90 × 5 75% · 2 × 10 + 2.5 | 100 × 5+ 85% · 25 + 2.5 |
| Week 2 (3 × 3) | 85 × 3 70% · 2 × 10 | 95 × 3 80% · 25 | 110 × 3+ 90% · 25 + 5 + 2.5 |
| Week 3 (5, 3, 1) | 90 × 5 75% · 2 × 10 + 2.5 | 100 × 3 85% · 25 + 2.5 | 115 × 1+ 95% · 35 |
| Week 4 (deload) | 50 × 5 40% · 2.5 | 60 × 5 50% · 5 + 2.5 | 70 × 5 60% · 10 + 2.5 |
Weights in lb, rounded to the nearest 5 lb. A + after the reps means as many reps as you can. Under each weight: percent of the training max and plates for one side of a 45 lb bar (45, 35, 25, 10, 5 and 2.5 lb, no collars).
5/3/1 percentages by week
Every set is a percentage of the training max. Wendler lays out the month as week 1, 3 × 5; week 2, 3 × 3; week 3, 5, 3, 1; week 4, deload. The last set of weeks 1–3 is a “+” set: the listed reps or more.
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 | 65% × 5 | 75% × 5 | 85% × 5+ |
| Week 2 | 70% × 3 | 80% × 3 | 90% × 3+ |
| Week 3 | 75% × 5 | 85% × 3 | 95% × 1+ |
| Week 4 (deload) | 40% × 5 | 50% × 5 | 60% × 5 |
Training max: 90% or 85% of your 1RM
The percentages apply to a training max, not to your true max. In the original article Wendler writes: “The calculations are based on 90% of it.” His example: “if your 1RM is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations”, so week 1 is “185 (65% of 285) x 5, 215 x 5, and 240 or 245 x 5 or more.”
On his own site he writes:“The 90% rule was the recommended starting point, Beyond 5/3/1 may mention 85% or 80%…” The calculator offers 90% (the default) and 85%. If you already work from a training max, choose “Training max” and your numbers are used as entered.
For the next cycle the original article says: “you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.”
How this 5/3/1 calculator rounds and loads the bar
As in Wendler's example, the training max itself is rounded: 90% of 315 is 283.5, used as 285. Each set is then its percentage of that number, rounded to the nearest 5 lb (2.5 kg): 85% of 285 is 242.25, shown as 240.
Under each weight you get its percentage and the plates for one side of a 45 lb (20 kg) bar, from 45, 35, 25, 10, 5 and 2.5 lb plates or the IPF discs (25, 20, 15, 10, 5, 2.5 and 1.25 kg), with no collars. Sets lighter than the bar, such as some deload sets for a light press, are marked that way.