5/3/1 Lifting Calculator — Wendler Program
Enter your one-rep max for any lift and instantly get the prescribed working sets for each of the four weeks in Jim Wendler's 5/3/1 strength program.
Unit
kg
Program week
All working sets are percentages of this number, not your true max
- 1
One-rep max (1RM)
100 kg - 2
Training Max (1RM × 90%)
100 × 0.9 = 90All working sets are percentages of this value, not your true 1RM.
How does this calculator work?
The 5/3/1 programme sets a Training Max at 90% of your 1RM, then runs four-week cycles: Week 1 works at 65/75/85% (5+ reps), Week 2 at 70/80/90% (3+ reps), Week 3 at 75/85/95% (5/3/1+ reps), Week 4 deloads at 40/50/60%. Increase the Training Max by 2.5–5 kg each cycle.
Formula
How this is calculated
The 5/3/1 method, created by powerlifter Jim Wendler, is a four-week linear progression programme built around four big barbell lifts: squat, deadlift, bench press and overhead press. The key principle is training at 90% of your true one-rep max (called the Training Max) rather than at your absolute limit, which reduces injury risk and keeps form cleaner while still allowing consistent progress.
Each four-week cycle has three working weeks and one deload week. Week 1 uses three sets at 65%, 75% and 85% of the Training Max for five or more reps on the top set. Week 2 progresses to 70%, 80% and 90% for three or more reps. Week 3 hits 75%, 85% and 95% for five reps, three reps and one or more rep respectively. The "+" notation on the final set means you push for as many quality reps as possible beyond the minimum, which drives progress. Week 4 is a planned deload at 40%, 50% and 60%.
After each four-week cycle, Wendler prescribes adding 2.5 kg (5 lb) to upper-body lifts and 5 kg (10 lb) to lower-body lifts before recalculating your Training Max. The calculator shows weight targets for any single week. Enter the lift's true 1RM; the unit (kg or lb) is a label only and does not change the maths.
Frequently asked questions
Training at a submaximal ceiling keeps fatigue manageable, protects form under heavy load and leaves room to exceed the minimum rep targets. Progress comes from gradually raising the Training Max each cycle rather than from training at absolute limits every session.
The plus sign means you do at least the listed number of reps but should go beyond it — as many clean, controlled reps as possible. This "AMRAP" (as many reps as possible) top set is what drives adaptation in the programme.
After each four-week cycle (three working weeks plus deload), increase your Training Max by 2.5 kg / 5 lb for upper-body lifts and 5 kg / 10 lb for lower-body lifts, then recalculate all percentages from the new number.
TG we-Calculate Editorial Team. (2026). 5/3/1 Lifting Calculator — Wendler Program [Online calculator]. TG we-Calculate. https://we-calculate.com/calculator/531-lifting-calculator
TG we-Calculate Editorial Team. "5/3/1 Lifting Calculator — Wendler Program." TG we-Calculate. 2026. https://we-calculate.com/calculator/531-lifting-calculator.
TG we-Calculate Editorial Team, "5/3/1 Lifting Calculator — Wendler Program," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/calculator/531-lifting-calculator
@misc{wecalculate_531_lifting_calculator, title = {5/3/1 Lifting Calculator — Wendler Program}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/calculator/531-lifting-calculator}}, year = {2026}, note = {TG we-Calculate} }
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