What is the Training Max (TM) in 5/3/1?

The Training Max is 90% of your true one-rep max. Wendler deliberately sets it below your actual max so you can always complete your sets and finish the program. Every 4-week cycle you add 5 lb (2.3 kg) to your upper-body TM and 10 lb (4.5 kg) to your lower-body TM.

What does the "+" mean on the last set?

The plus sign means "do as many reps as possible" — you are not capped at the listed rep number. This is your opportunity to push beyond the minimum and accumulate extra volume. Never grind to failure, but leave nothing on the table.

Why are the weights rounded to 5 lb increments?

Standard gym plates come in 45, 25, 10, 5, and 2.5 lb denominations. Rounding to 5 lb gives achievable plate combinations without requiring fractional plates. If your gym has 2.5 lb plates, round to the nearest 2.5 lb instead.

Do I train all four lifts on the same day?

No. The classic 5/3/1 template splits each lift across its own training day. A common four-day split is: Monday — OHP, Tuesday — Deadlift, Thursday — Bench, Friday — Squat. You complete each lift's session for the current week before advancing all lifts together to the next week.

What about Week 4 (the deload week)?

Wendler's classic 4-week cycle uses Week 4 as a light deload week (typically 3 sets of 5 reps at 40%, 50%, and 60% of TM) to facilitate recovery. In newer templates, lifters often run two 3-week cycles back-to-back before taking a deload. After completing the cycle and deload, advance your TM by 5 lb (upper) or 10 lb (lower).

What accessory work should I add?

Wendler recommends the Boring But Big (BBB) template as a starting point: 5 sets of 10 at 50–60% of TM on the main lift and a complementary lift. Keep accessory work simple and do not let it interfere with recovery for the main sets.

Should I use my true 1RM or a tested max?

Use a conservative, tested 1RM — ideally from an actual single-rep attempt on a fresh day. If you have never tested your max, take 90% of the heaviest weight you have lifted for 5 clean reps and use that as your 1RM estimate.

5/3/1 Calculator

Enter your one-rep max for squat, bench, deadlift, and overhead press to get the full Wendler 5/3/1 weekly schedule — sets, reps, and weights for all three weeks.

Your One-Rep Maxes

Unit

Squat 1RM (lb)

Bench Press 1RM (lb)

Deadlift 1RM (lb)

Overhead Press 1RM (lb)

Enter your 1RMs on the left and click Generate Schedule.

Summary

The 5/3/1 calculator generates your full Wendler 5/3/1 training schedule based on your one-rep maxes for the squat, bench press, deadlift, and overhead press. It calculates your Training Max at 90% of your 1RM, then produces the exact sets, reps, and weights for each of the three working weeks. In Wendler's classic 4-week cycle, Week 4 is an active deload week (typically 3 sets of 5 at 40%, 50%, and 60% of TM) before increasing your Training Max. Joker sets and first-set-last (FSL) work are not included — this covers the core program as defined in Jim Wendler's original template.

How it works

Enter your one-rep max (1RM) for squat, bench press, deadlift, and overhead press.
Select your preferred unit: pounds (lb) or kilograms (kg).
The calculator sets your Training Max (TM) at 90% of each 1RM — the foundation of 5/3/1.
Week 1 (5s): three sets at 65%, 75%, and 85% of TM for 5 reps each (last set is 5+).
Week 2 (3s): three sets at 70%, 80%, and 90% of TM for 3 reps each (last set is 3+).
Week 3 (5/3/1): three sets at 75%, 85%, and 95% of TM for 5, 3, and 1+ reps.
Weights are rounded to the nearest 5 lb (or 2.5 kg) to match available plates.

Use cases

Generate the complete 5/3/1 schedule before heading to the gym.
Quickly recalculate after testing a new 1RM on any lift.
Compare training weights across lifts to spot imbalances.
Plan warm-up sets around your working weights for each session.
Share your program weights with a coach or training partner.
Switch between lb and kg when travelling to gyms with different equipment.
Track progression by recalculating after each 4-week cycle.

Frequently Asked Questions

Last updated: 2026-06-15 · Reviewed by Nham Vu