5/3/1 Calculator
Enter your one rep max (or Training Max) for each lift and get every working weight for all four weeks of Jim Wendler's 5/3/1 program — including Boring But Big and First Set Last assistance, rounded to real barbell loads in kg or lbs.
Calculator
Don't know your 1RM? Estimate it from any hard set with the 1RM calculator.
Squat — Training Max: 283.5 lbs
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1. 3x5 week | 185 lbs x 5 (65%) | 215 lbs x 5 (75%) | 240 lbs x 5+ (85%) |
| 2. 3x3 week | 200 lbs x 3 (70%) | 225 lbs x 3 (80%) | 255 lbs x 3+ (90%) |
| 3. 5/3/1 week | 215 lbs x 5 (75%) | 240 lbs x 3 (85%) | 270 lbs x 1+ (95%) |
| 4. Deload | 115 lbs x 5 (40%) | 140 lbs x 5 (50%) | 170 lbs x 5 (60%) |
Bench Press — Training Max: 202.5 lbs
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1. 3x5 week | 130 lbs x 5 (65%) | 150 lbs x 5 (75%) | 170 lbs x 5+ (85%) |
| 2. 3x3 week | 140 lbs x 3 (70%) | 160 lbs x 3 (80%) | 180 lbs x 3+ (90%) |
| 3. 5/3/1 week | 150 lbs x 5 (75%) | 170 lbs x 3 (85%) | 190 lbs x 1+ (95%) |
| 4. Deload | 80 lbs x 5 (40%) | 100 lbs x 5 (50%) | 120 lbs x 5 (60%) |
Deadlift — Training Max: 364.5 lbs
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1. 3x5 week | 235 lbs x 5 (65%) | 275 lbs x 5 (75%) | 310 lbs x 5+ (85%) |
| 2. 3x3 week | 255 lbs x 3 (70%) | 290 lbs x 3 (80%) | 330 lbs x 3+ (90%) |
| 3. 5/3/1 week | 275 lbs x 5 (75%) | 310 lbs x 3 (85%) | 345 lbs x 1+ (95%) |
| 4. Deload | 145 lbs x 5 (40%) | 180 lbs x 5 (50%) | 220 lbs x 5 (60%) |
Overhead Press — Training Max: 121.5 lbs
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1. 3x5 week | 80 lbs x 5 (65%) | 90 lbs x 5 (75%) | 105 lbs x 5+ (85%) |
| 2. 3x3 week | 85 lbs x 3 (70%) | 95 lbs x 3 (80%) | 110 lbs x 3+ (90%) |
| 3. 5/3/1 week | 90 lbs x 5 (75%) | 105 lbs x 3 (85%) | 115 lbs x 1+ (95%) |
| 4. Deload | 50 lbs x 5 (40%) | 60 lbs x 5 (50%) | 75 lbs x 5 (60%) |
Loading the bar? The plate calculator shows which plates to put on each side for any of these weights.
How the 5/3/1 calculation works
Everything in 5/3/1 is a percentage of your Training Max (TM), not your true one rep max. Your TM is 85–90% of your 1RM — Wendler's official recommendation is 90%. Each 4-week cycle then follows the same wave for every lift:
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (3x5) | 65% x 5 | 75% x 5 | 85% x 5+ |
| Week 2 (3x3) | 70% x 3 | 80% x 3 | 90% x 3+ |
| Week 3 (5/3/1) | 75% x 5 | 85% x 3 | 95% x 1+ |
| Week 4 (deload) | 40% x 5 | 50% x 5 | 60% x 5 |
The "+" sets are AMRAP — as many reps as possible with good form. Use the RPE calculator to check what your AMRAP rep counts say about your current max. After each cycle, add 2.5 kg / 5 lbs to your upper-body TMs and 5 kg / 10 lbs to your lower-body TMs, then run the wave again. The calculator rounds every set to loadable barbell weights (2.5 kg or 5 lb steps).
New to the Training Max concept? Read the guide to calculating your Training Max or use the dedicated Training Max calculator.
Run 5/3/1 without the spreadsheet
This calculator gives you one cycle's numbers — Hardy's ready-made 5/3/1 routines track your Training Max per lift, calculate every set on workout day, and bump your TM after each cycle automatically:
- 5/3/1 for Beginners — the classic 3-day starting point
- 5/3/1 Boring But Big — main work plus 5x10 volume
- 5/3/1 Triumvirate — main work plus two assistance lifts
- 5/3/1 First Set Last — extra practice volume at moderate weights
For a deeper look at how the program fits together, see the guide to starting 5/3/1.
Frequently asked questions
What is the 5/3/1 program?
5/3/1 is Jim Wendler's strength program built around four main lifts: squat, bench press, deadlift and overhead press. Each lift runs a 4-week cycle — a week of 5s, a week of 3s, a 5/3/1 week, and a deload — with every working weight calculated as a percentage of your Training Max, not your true 1RM.
What are the 5/3/1 percentages for each week?
Each week is a three-set wave of Training Max percentages, topping out at 85% x 5+ (week 1), 90% x 3+ (week 2) and 95% x 1+ (week 3), with a light deload in week 4 — the full week-by-week table is on this page. The "+" sets are AMRAP: as many reps as possible.
What is a Training Max and why is it 90% of my 1RM?
The Training Max (TM) is the number every 5/3/1 percentage is based on, set at 85-90% of your true one rep max (Wendler recommends 90%). Starting below your true max keeps every prescribed set doable and lets you progress over multiple cycles — the Training Max calculator on this site covers it in depth.
What does the "+" on the last set mean?
The plus marks the AMRAP set: after hitting the prescribed reps, keep going for as many quality reps as you can. So "85% x 5+" means at least 5 reps, ideally more. The extra reps drive progress and let you estimate whether your Training Max is set correctly.
How much weight do I add after each cycle?
Increase your Training Max by 2.5 kg / 5 lbs for upper-body lifts and 5 kg / 10 lbs for lower-body lifts after each cycle. Progress comes from these small, steady TM increases — not from maxing out.
Should I use 85% or 90% for my Training Max?
When in doubt, use the lower number: 85% gives you more room to progress and is the better choice for beginners, after a layoff, or whenever the AMRAP sets feel grindy. Your TM should be a weight you can lift for 3-5 fast, clean reps.
What is Boring But Big (BBB)?
Boring But Big is the most popular 5/3/1 assistance template: after the main work, you do 5 sets of 10 reps of the same lift (or its pair) at 50-60% of your Training Max. Start at 50% — 5x10 is far more brutal than it looks on paper. It adds muscle-building volume on top of the strength work.
What is First Set Last (FSL)?
First Set Last means returning to your first working-set weight of the day after the main sets — typically for 5 sets of 5 reps. In week 1 that is 65% of your TM, in week 2 it is 70%, and in week 3 it is 75%. FSL adds practice volume at moderate weights without the fatigue cost of BBB.
Do I have to deload every 4th week?
The classic template deloads every 4th week at 40/50/60% of TM. Many lifters now run two cycles back-to-back and deload every 7th week instead. If you are new to 5/3/1, start with the standard 4-week cycle and adjust once you know how you recover.
Hardy does this math every workout
Pick a 5/3/1 routine in the Hardy app and it calculates every working weight from your Training Max, tracks your AMRAP reps, suggests TM increases after each cycle, and shows which plates to load — no spreadsheet needed.
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