The Wendler 5/3/1 Calculator is a powerful tool that simplifies your training setup for one of the most trusted and time-proven strength programs: Jim Wendler’s 5/3/1 Method. Whether you are a beginner looking to build a solid foundation or an experienced lifter aiming for consistent progress, this calculator makes it easy to structure your workouts using your One-Rep Max (1RM).
In this guide, we’ll cover what the Wendler 5/3/1 program is, how this calculator helps you, how to use it, a practical example, and answer the 20 most frequently asked questions about it. This article is SEO optimized to help users like you find the perfect training tool and information easily.
Wendler 5/3/1 Calculator
📌 What Is the Wendler 5/3/1 Program?
The Wendler 5/3/1 program is a strength training protocol developed by powerlifter Jim Wendler. It is designed around four main compound lifts:
- Squat
- Bench Press
- Deadlift
- Overhead Press
The program works on a monthly cycle, focusing on progressive overload using your training max (90% of your 1RM). Each week, you perform three sets with increasing intensity:
- Week 1: 65%, 75%, 85% (5 reps)
- Week 2: 70%, 80%, 90% (3 reps)
- Week 3: 75%, 85%, 95% (5/3/1 reps)
- Week 4 (Deload): Typically 60%, 65%, 70% (for recovery – optional)
🧮 What Does the Wendler 5/3/1 Calculator Do?
This Wendler 5/3/1 calculator does the heavy lifting for you. By simply inputting your 1RM (One-Rep Max), it:
- Calculates your Training Max (90% of 1RM)
- Generates exact lift targets for Week 1 (5/5/5+), Week 2 (3/3/3+), and Week 3 (5/3/1+)
- Provides clearly formatted values to guide your strength sessions
No more manual math or spreadsheets — just plug in your number and start lifting.
🛠️ How to Use the Wendler 5/3/1 Calculator
Using the calculator is fast and user-friendly:
- Input your 1RM:
Enter your estimated one-rep max for a given lift (e.g., squat: 150 kg). - Click “Calculate”:
The tool instantly computes:- Your Training Max (90% of 1RM)
- The three sets for each training week
- View Results:
You'll see clearly formatted weights for:- Week 1 (5 reps each)
- Week 2 (3 reps each)
- Week 3 (5/3/1 reps)
- Start Training:
Use the results as your working set targets for each week.
💪 Example: How It Works
Let’s say your 1RM for deadlift is 180 kg.
- Training Max (90%):
→ 180 × 0.9 = 162 kg - Weekly Breakdown:
- Week 1 (5/5/5+):
- Set 1: 65% of 162 = 105.3 kg
- Set 2: 75% of 162 = 121.5 kg
- Set 3: 85% of 162 = 137.7 kg
- Week 2 (3/3/3+):
- Set 1: 70% of 162 = 113.4 kg
- Set 2: 80% of 162 = 129.6 kg
- Set 3: 90% of 162 = 145.8 kg
- Week 3 (5/3/1+):
- Set 1: 75% of 162 = 121.5 kg
- Set 2: 85% of 162 = 137.7 kg
- Set 3: 95% of 162 = 153.9 kg
These are the weights you should aim to lift, with the final set of each week being a “+” set — push for as many reps as possible while maintaining good form.
🧠 Why Use This Calculator?
- ✅ Accuracy: No guesswork — just science-backed numbers
- ✅ Speed: Instant results; no spreadsheet or manual calculation
- ✅ Progressive Overload: Perfect for continued strength gains
- ✅ Focus: Spend less time planning, more time lifting
- ✅ Consistency: Standardized format for every cycle
🧰 Best Practices and Tips
- Reassess your 1RM every 4-6 weeks.
- Don’t forget the deload week every 4th week (not included in calculator).
- Record your reps in the “+” sets to track progress.
- This tool is ideal for bench press, deadlift, squat, and overhead press — just input your 1RM for each.
- Use fractional plates to match exact weights, or round to nearest possible value.
❓ Frequently Asked Questions (FAQs)
1. What is the Wendler 5/3/1 method?
It’s a structured strength training program focusing on progressive overload using a monthly cycle.
2. How do I calculate my training max?
Training max is 90% of your one-rep max (1RM). This calculator does it for you.
3. Can beginners use the 5/3/1 program?
Yes, it's beginner-friendly and scalable based on your strength level.
4. Should I include accessory lifts?
Yes. Wendler recommends assistance work like rows, dips, or curls after the main lifts.
5. Do I need to change the training max every month?
Increase it slightly (2.5–5 kg) after each successful cycle.
6. Is the deload week necessary?
Yes, it helps you recover and prevents burnout. It typically occurs every 4th week.
7. What does the “+” mean in 5/3/1+?
Do as many reps as possible for the final set while maintaining good form.
8. What if I don’t know my 1RM?
You can estimate it using 5RM calculators or try a submaximal test.
9. Can this calculator be used for women?
Absolutely! Just input your own 1RM, regardless of gender.
10. Does this work for Olympic lifts?
It's best suited for powerlifting-style compound movements.
11. How often should I lift using 5/3/1?
Most lifters train 3–4 days per week, focusing on one main lift per session.
12. What is the purpose of calculating training max instead of 1RM directly?
It builds in a safety margin to prevent overtraining and promote consistent gains.
13. What’s the difference between 5/3/1 and other programs like Starting Strength?
5/3/1 is slower-paced and designed for long-term gains; Starting Strength is faster and more beginner-focused.
14. Is this calculator mobile-friendly?
Yes. The layout is responsive and works on phones, tablets, and desktops.
15. Can I use this tool for all four major lifts?
Yes — repeat the process for each lift using its respective 1RM.
16. What should I do after each 3-week cycle?
Increase your training max slightly and start a new cycle.
17. What if the calculator shows decimal weights?
Round to the nearest weight your gym equipment supports.
18. How long should a 5/3/1 session last?
With accessories, expect 60–75 minutes per session.
19. Does it include warm-ups?
The calculator shows working sets. Add warm-ups as needed.
20. Can I download my results?
Currently, results are displayed on-screen. Take a screenshot or copy the values manually.
📈 Final Thoughts
The Wendler 5/3/1 Calculator is your ideal companion for building long-term strength. Its simplicity and accuracy help remove the guesswork and let you focus on what really matters — lifting consistently, progressively, and safely.
If you're serious about strength training, whether you're a beginner or advanced athlete, this tool will keep your programming tight and your goals within reach.