Healthy Hueman
All calculators

Training Max & 5/3/1 Calculator

Your training max for 5/3/1 and the weight for every set of the four-week cycle.

Your lift

Units
Start from
Training max

Wendler's later books suggest 85% for most lifters.

For general information only; not medical advice. Consult a qualified professional before making health decisions.

How this is calculated

Training max

TM = 90% of 1RM (or 85% for a slower start)
1RM from a set: Epley = weight × (1 + reps ÷ 30)

Work sets, % of TM

Week 1: 65 / 75 / 85 × 5, 5, 5+
Week 2: 70 / 80 / 90 × 3, 3, 3+
Week 3: 75 / 85 / 95 × 5, 3, 1+
Week 4: 40 / 50 / 60 × 5 (deload)

"+" means as many good reps as you can. After each cycle, most programs add 2.5 kg (5 lb) to the TM for upper-body lifts and 5 kg (10 lb) for lower-body lifts.

Sources

  • Wendler J (2011), 5/3/1: The Simplest and Most Effective Training System for Raw Strength, 2nd ed.; Wendler J (2017), 5/3/1 Forever.

About the training max & 5/3/1 calculator

Why a training max

5/3/1 bases every weight on a training max a little under your true 1RM. Starting lighter leaves room to progress for months, keeps reps crisp, and makes the last set of each week a test you can beat instead of a grind.

Read more about the Training Max calculator

How the cycle runs

Each main lift (squat, bench, deadlift, press) gets one session a week. Weeks 1–3 build from fives to triples to a heavy single, each ending in an as-many-reps-as-possible set. Week 4 is a deload. Then the training max goes up and the cycle repeats.

Frequently asked questions

Should I use 90% or 85%?

Wendler's original program used 90%. His later books recommend 85% for most lifters, especially if your 1RM estimate might be optimistic.

What if I miss reps?

If you can't hit the minimum reps on the + set, your training max is too high. Drop it by about 10% and build back up.

Do I need warm-up sets too?

Yes. Work up to your first work set with a few lighter sets; the warm-up calculator lays them out.