531 Lifting
Generate your personalized Jim Wendler 5/3/1 powerlifting program. Enter your one-rep max or weight and reps to get your full 4-week cycle with weights, sets, reps, and charts.
About This Calculator
The 5/3/1 lifting calculator generates a personalized Jim Wendler 5/3/1 powerlifting program based on your one-rep max (1RM). This periodized strength training method is used by lifters worldwide to build strength in the four main lifts: squat, bench press, deadlift, and overhead press.
The program organizes training into 4-week cycles. Each week uses specific percentages of your training max (90% of your actual 1RM) to dictate the weight for each set. Week 1 uses 65-85% of your training max, Week 2 uses 70-90%, Week 3 uses 75-95%, and Week 4 is a deload week at 40-60%. The rep schemes — 5, 3, and 1 — correspond to the wave-like loading pattern that drives progressive overload.
If you already know your 1RM, enter it directly. If not, toggle the checkbox and enter a weight and the number of reps you can perform to estimate it using the formula: 1RM = weight × (1 + reps / 30). The calculator then computes your training max and generates all 12 sets across the 4-week cycle, with weights rounded to the nearest 5 kg/5 lb as recommended by Wendler.
Regional Notes
Worldwide: The 5/3/1 program uses the same percentages regardless of location. You can use kilograms or pounds — the calculator works with both. Always round weights to the nearest 5 kg (Europe/Asia) or 5 lb (US/UK) using the smallest available plate increment at your gym.
Frequently Asked Questions
What is the 5/3/1 lifting program?
The 5/3/1 lifting program is a periodized strength training method created by powerlifter Jim Wendler. It organizes training into 4-week cycles where each week uses specific percentages of your training max (90% of your 1RM) for the main lifts: squat, bench press, deadlift, and overhead press. Week 1 uses 65-85%, Week 2 uses 70-90%, Week 3 uses 75-95%, and Week 4 is a deload week at 40-60%.
How do I calculate my one-rep max for 5/3/1?
If you don't know your one-rep max, you can estimate it using the formula: 1RM = weight x (1 + reps / 30). For example, if you can bench press 80 kg for 5 reps, your estimated 1RM is 80 x (1 + 5/30) = 93.3 kg. Your training max is then set at 90% of that value, rounded to the nearest 5 kg or lb.
What do the 5/3/1 percentages mean?
The numbers 5/3/1 refer to the rep schemes across the 3-week cycle. Week 1: 5 reps at 65%, 75%, and 85% of your training max. Week 2: 3 reps at 70%, 80%, and 90%. Week 3: 5 reps at 75%, 3 reps at 85%, and 1+ rep at 95%. The + means you perform as many reps as possible on the last set of each week to set rep records.
Do I need to know my 1RM to use this calculator?
No. You can either enter your known one-rep max directly, or use the calculator to estimate it. If you select 'I do not know my 1RM', enter a weight you can lift and the number of reps you can perform with it, and the calculator will estimate your 1RM and generate the full 5/3/1 program.
What is a training max in 5/3/1?
The training max is 90% of your actual one-rep max. Jim Wendler recommends using a training max rather than your true max to allow for consistent long-term progress without stalling. All percentages in the 5/3/1 program are calculated from this training max, not your actual 1RM.
How do I progress after a 5/3/1 cycle?
After completing one 4-week cycle, you increase your training max by 5 kg (10 lb) for lower-body lifts (squat and deadlift) and 2.5 kg (5 lb) for upper-body lifts (bench press and overhead press). Then you repeat the cycle with the new training max. This slow, steady progression is a core principle of the Wendler method.
Is the 5/3/1 program suitable for beginners?
The 5/3/1 program is primarily designed for intermediate to advanced lifters. Beginners may benefit from a simpler linear progression program first. However, lifters of any level can use the calculator to understand the percentages and plan their training if they have proper form and experience with the main lifts.
Should I round the calculated weights?
Yes. This calculator automatically rounds each set's weight to the nearest 5 kg or 5 lb, following Jim Wendler's recommendation. You should always round down if between increments to ensure you can complete the prescribed reps with good form.