5/3/1
Jim Wendler's 5/3/1 program calculator. Training max 90%, Week 1: 5×65%, 5×75%, 5+×85%. Free weightlifting calculator.
📋 Quick Examples — Click to Load
📊 Week Percentages
5/3/1 program intensity by week
📈 Progression Over Cycles
Typical training max progression
🥧 Training Max vs 1RM
90% training max
📊 Set Intensity
Working set percentages
⚠️For educational and informational purposes only. Verify with a qualified professional.
Jim Wendler's 5/3/1 is a proven strength program with 4-week cycles. Training max = 90% of true 1RM. Week 1: 5×65%, 5×75%, 5+×85%. Week 2: 3×70%, 3×80%, 3+×90%. Week 3: 5×75%, 3×85%, 1+×95%. Deload: 5×40%, 5×50%, 5×60%. The + sets (AMRAP) drive progression. Thousands of athletes have used it since 2009.
Sources: Jim Wendler 5/3/1, T-Nation, Stronger By Science.
Key Takeaways
- • Training max = 90% of true 1RM. Keeps bar speed high.
- • AMRAP sets (5+, 3+, 1+) determine progression. Add 5–10 lb per cycle.
- • Deload every 4th week to prevent overtraining.
- • Wendler created 5/3/1 while training at Westside Barbell.
Did You Know?
How Does 5/3/1 Work?
Training Max
Training max = 1RM × 0.9. This keeps you from grinding too close to failure. Bar speed stays high and allows consistent progress. Add 5–10 lb per cycle.
Weekly Structure
Week 1: 5×65%, 5×75%, 5+×85%. Week 2: 3×70%, 3×80%, 3+×90%. Week 3: 5×75%, 3×85%, 1+×95%. Week 4: Deload at 40%, 50%, 60%. The + means as many reps as possible.
Progression
If you hit 5 reps on 1+×95%, add 5–10 lb to your training max for the next cycle. Most templates use 5 lb upper body, 10 lb lower body per cycle.
Expert Tips
Week Comparison
| Week | Set 1 | Set 2 | Set 3 | AMRAP |
|---|---|---|---|---|
| 1 | 5×65% | 5×75% | 5+×85% | ✅ |
| 2 | 3×70% | 3×80% | 3+×90% | ✅ |
| 3 | 5×75% | 3×85% | 1+×95% | ✅ |
| 4 (Deload) | 5×40% | 5×50% | 5×60% | ❌ |
Frequently Asked Questions
What is the 5/3/1 program?
Jim Wendler's 5/3/1 is a strength program with 4-week cycles. Training max = 90% of true 1RM. Week 1: 5×65%, 5×75%, 5+×85%. Week 2: 3×70%, 3×80%, 3+×90%. Week 3: 5×75%, 3×85%, 1+×95%. Week 4: Deload at 40%, 50%, 60%. The + sets are AMRAP (as many reps as possible) for progression.
Why use 90% training max?
Starting at 90% of true max keeps bar speed high and allows consistent progress. It prevents overreaching and lets you add 5–10 lb per cycle. Many athletes plateau when they train too close to their true max. Wendler created it at Westside Barbell in the 2000s.
What are the 3 core lifts in 5/3/1?
The main lifts are squat, bench press, and deadlift. OHP (overhead press) is the fourth. Most templates use these 4 as the primary movements. Assistance work (BBB, FSL, etc.) is added around them. Each lift is trained once per week.
How do I progress with the + sets?
The AMRAP sets (5+, 3+, 1+) determine your next training max. If you hit 5 reps on 1+×95%, you can add 5–10 lb to your training max for the next cycle. Most athletes add 5 lb upper body, 10 lb lower body per cycle.
When should I deload?
Week 4 is always a deload in the classic template: 5×40%, 5×50%, 5×60%. No AMRAP. Some athletes skip deload if they feel fresh. Wendler recommends deloading every 4th week to prevent overtraining.
What are the best 5/3/1 variations?
BBB (Boring But Big) adds 5×10 at 50–60% after main work. FSL (First Set Last) repeats the first working set for 5×5. Both are popular. Wendler has published dozens of variations since 2009.
Key Statistics
Official Data Sources
⚠️ Disclaimer: This calculator is for educational purposes only. Consult a qualified coach or physician before starting any strength program. Start conservative and progress gradually. Not medical or training advice.