5/3/1 Calculator

Summary

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.

How it works

1. Enter your one-rep max (1RM) for squat, bench press, deadlift, and overhead press.
2. Select your preferred unit: pounds (lb) or kilograms (kg).
3. The calculator sets your Training Max (TM) at 90% of each 1RM — the foundation of 5/3/1.
4. Week 1 (5s): three sets at 65%, 75%, and 85% of TM for 5 reps each (last set is 5+).
5. Week 2 (3s): three sets at 70%, 80%, and 90% of TM for 3 reps each (last set is 3+).
6. Week 3 (5/3/1): three sets at 75%, 85%, and 95% of TM for 5, 3, and 1+ reps.
7. 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