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5/3/1 Calculator

Calculate your complete 5/3/1 Wendler program training maxes and weekly working sets.

Reviewed October 7, 2026 Runs in your browser — inputs are never stored

5/3/1 Calculator

Training Max (90%)

90.0 kg

Week 1 (5s)

Set 1 — 65%58.5 kg × 5
Set 2 — 75%67.5 kg × 5
Set 3 — 85%76.5 kg × 5+

Week 2 (3s)

Set 1 — 70%63.0 kg × 3
Set 2 — 80%72.0 kg × 3
Set 3 — 90%81.0 kg × 3+

Week 3 (5/3/1)

Set 1 — 75%67.5 kg × 5
Set 2 — 85%76.5 kg × 3
Set 3 — 95%85.5 kg × 1+

Week 4 (Deload)

Set 1 — 40%36.0 kg × 5
Set 2 — 50%45.0 kg × 5
Set 3 — 60%54.0 kg × 5

This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.

About the 5/3/1 Calculator

The 5/3/1 calculator builds Jim Wendler’s training cycle. It sets a training max at 90% of your one-rep max and gives three working sets for each week: 65/75/85% (week 1), 70/80/90% (week 2) and 75/85/95% (week 3), with the last set taken for as many reps as possible, followed by a deload week.

How to use it

  1. 1Choose the lift.
  2. 2Enter your one-rep max.
  3. 3Read the training max and working weights for each week.

Worked example

a 100 kg squat gives a training max of 90 kg; week 1 sets are 58.5, 67.5 and 76.5 kg.

Common use cases

  • Running a 5/3/1 programme
  • Planning a training cycle
  • Strength progression

Frequently asked questions

A:Jim Wendler's strength program based on training percentages of 90% of your 1RM.

Reviewed for accuracy · Last updated October 7, 2026

Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).

CW

CalcWisee Editorial Team

Calculator development and formula review

CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.

Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards

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