5/3/1 Lifting Calculator

Generate your Jim Wendler 5/3/1 workout numbers based on Training Max (90% of 1RM).

Target Metrics

True 1-Rep Max

lb/kg

Week Cycle

Program Stats

Training Max90.0lb/kg

Week TargetAMRAP

Workout Plan

Set	Intensity	Weight	Reps
No data available

Overview

The 5/3/1 program focuses on basic multi-joint lifts (Squat, Bench Press, Deadlift, Overhead Press) and progressive overload using submaximal training.

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Pro Tips

Always use a Training Max (90% of your actual or estimated 1RM).
Don't skip the Deload week; it's essential for long-term recovery.
Focus on the '+' set - it's your chance to set a repetition PR.
Consistency is more important than immediate high intensity.

Fun Facts

"Jim Wendler created 5/3/1 after years of competitive powerlifting."
"The program is designed to be performed 3-4 days per week."
"Incremental increases (5lb/2.5kg for upper, 10lb/5kg for lower) are done every cycle."

Formula: Training Max = 1RM × 0.90

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