🏋 5/3/1 Wendler Calculator
Calculate your training max and weekly sets for all four main lifts
| Lift | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Squat (x BW) | 0.75x | 1.25x | 1.75x | 2.5x+ |
| Bench (x BW) | 0.5x | 1.0x | 1.5x | 2.0x+ |
| Deadlift (x BW) | 1.0x | 1.5x | 2.0x | 2.75x+ |
| OHP (x BW) | 0.35x | 0.65x | 1.0x | 1.25x+ |
| Week | Set 1 | Set 2 | Set 3 (AMRAP) | Focus |
|---|---|---|---|---|
| Week 1 — 5s | 65% TM x 5 | 75% TM x 5 | 85% TM x 5+ | Volume / Strength |
| Week 2 — 3s | 70% TM x 3 | 80% TM x 3 | 90% TM x 3+ | Intensity |
| Week 3 — 5/3/1 | 75% TM x 5 | 85% TM x 3 | 95% TM x 1+ | Peak / PR |
| Week 4 — Deload | 40% TM x 5 | 50% TM x 5 | 60% TM x 5 | Recovery |
| Lift | LBS Increase | KG Increase | After 6 Cycles |
|---|---|---|---|
| Squat | +10 lbs | +5 kg | +60 lbs / +27 kg |
| Bench Press | +5 lbs | +2.5 kg | +30 lbs / +13.5 kg |
| Deadlift | +10 lbs | +5 kg | +60 lbs / +27 kg |
| Overhead Press | +5 lbs | +2.5 kg | +30 lbs / +13.5 kg |
| Phase | Sets x Reps | % of TM | Goal |
|---|---|---|---|
| Phase 1 (Weeks 1–4) | 5 x 10 | 50% | Base volume / hypertrophy |
| Phase 2 (Weeks 5–8) | 5 x 10 | 60% | Increased work capacity |
| Phase 3 (Weeks 9–12) | 5 x 10 | 70% | Strength endurance |
| Deload (Every 4th Week) | 5 x 5 | 40–60% | Active recovery |
5/3/1 calculator is a tool for finding weights of the 5/3/1 program based on your maximum force. It will helps people that follows the 5/3/1 method of Jim Wendler for barbell lifting. This program is famous and well tested way for strengthening with various options for newcomers too.
The tool quickly helps find and follow your 5/3/1 plan included for the Wendler powerlifting option. Some versions even give 13 cycles for a whole year of training.
How to use the 5/3/1 calculator
Using the calculator is very easy. Choose the exercise, number of reps and raised weight and it immediately shows the right amounts for 5/3/1. The tool exactly tells how much weight to use according to your choices.
Also some options estimate before and after cycle gym total. That simplifies planning a lot. You can enter maxes for help exercises like incline press, close-grip bench press front squat and stiff-leg deadlift.
Remember add the collar weight to the bar weight if it matters.
There are many kinds of these calculators. Some simple versions handle 4-week cycles and fit well with other tools. More complicated are like Excel sheets that does everything instead of you.
They commonly carry options of help work or even beyond 5/3/1 programs for instance Boring But Big FSL or BBB variations. You can set weights according to real rep max or Wendler training max occasionally even a 1+ rep choice. For Beyond 5/3/1 usually limit to real rep max or training max.
Calculated 1RMs can exit in PDF form. They commonly appear under Wave 3 and to the right of Wave 4 the deload wave. That printed info you can bring to the gym for a year program.
Every lift handles independently in the calculation. Like this you do not require finding percentages for everything at once, It is easy way to have strong training plan.
