Strength training can often feel overwhelming, especially when following structured programs like Jim Wendler’s 5/3/1 method. Whether you’re a seasoned lifter or just starting your journey in strength sports, knowing your training weights and staying consistent is key to long-term progress. That’s exactly what our Wendler 5/3/1 Calculator helps you achieve — simplicity, precision, and progression.
Wendler 5/3/1 Calculator
🔍 What Is the Wendler 5/3/1 Program?
The Wendler 5/3/1 program is a strength training methodology developed by Jim Wendler, a former powerlifter. It's widely praised for its simplicity, structure, and focus on steady progress. The core of the program is based on lifting percentages of your one-rep max (1RM) over a 4-week cycle, with increasing intensity each week.
Key Concepts:
- Training Max (TM): 90% of your actual 1RM
- 3-week wave followed by a deload week
- Main Lifts: Squat, Bench Press, Deadlift, and Overhead Press
- Progression: Add small increments (2.5–5kg) to your TM every 4 weeks
🛠️ What Does the Wendler 5/3/1 Calculator Do?
Our calculator simplifies the process of planning your weekly weights based on your 1RM. By entering just one number—your current one-rep max—it generates:
- Your Training Max (90% of your 1RM)
- Three weeks of programmed weights for the main sets of 5/3/1:
- Week 1 (5 reps): 65%, 75%, 85%
- Week 2 (3 reps): 70%, 80%, 90%
- Week 3 (5/3/1 reps): 75%, 85%, 95%
Each week ends with an “AMRAP” (As Many Reps As Possible) set to push intensity and gauge progress.
✅ How to Use the Wendler 5/3/1 Calculator
Using the calculator is fast and easy:
- Enter your One-Rep Max in kilograms (e.g., 100kg).
- Click "Calculate" to instantly see your:
- Training Max
- Week 1, 2, and 3 percentages and loads
- Click "Reset" if you want to input a new 1RM.
That's it! You’re now ready to train using exact weights that align with the Wendler program structure.
📊 Example: Let’s Calculate
Let’s say your 1RM for the squat is 120kg. Inputting this value into the calculator provides:
- Training Max (TM): 108kg (90% of 120kg)
Week 1 (65%, 75%, 85% of TM):
- 70.2kg / 81.0kg / 91.8kg
Week 2 (70%, 80%, 90% of TM):
- 75.6kg / 86.4kg / 97.2kg
Week 3 (75%, 85%, 95% of TM):
- 81.0kg / 91.8kg / 102.6kg
All values are rounded to one decimal place, but in the gym, you can round to the nearest 2.5kg plate.
💡 Benefits of Using This Calculator
- ✅ Time-Saving: Skip the math and focus on your lifts
- 🎯 Precision: Accurate training weights help reduce injury risk
- 📈 Progressive Overload: Ensures you're adding weight safely
- 📋 Consistency: Stay aligned with the 5/3/1 methodology
- 📉 Deload Planning: Know exactly when and how to scale back
🏋️ Pro Tips for 5/3/1 Success
- Don’t Skip Deloads: Week 4 is a lighter week to let your body recover.
- Track Every Set: Use a notebook or an app to log AMRAP reps.
- Small Increases Work Best: Add 2.5kg to upper body lifts, 5kg to lower body lifts every cycle.
- Warm-Up Properly: Always perform light sets before jumping into your working sets.
- Add Assistance Work: Include movements like rows, dips, or lunges to support your main lifts.
🙋 20 Frequently Asked Questions (FAQs)
1. What is the purpose of the training max?
To train more conservatively, reduce injury risk, and allow consistent long-term progress.
2. How often should I test my actual 1RM?
Every 3–4 months or after 3–4 full cycles.
3. Can I use this calculator for different lifts?
Yes, use it individually for squat, bench, deadlift, and overhead press.
4. What happens in Week 4 of the program?
Week 4 is a deload week with significantly lighter weights (~60% of TM).
5. Can beginners use the Wendler 5/3/1 program?
Yes, it’s beginner-friendly if they know their 1RM or can estimate it safely.
6. What does the "+" mean in 5/5/5+?
It means the last set is an AMRAP (As Many Reps As Possible).
7. Should I use exact percentages or round up?
Round to the nearest 2.5kg for convenience and practicality.
8. Is this calculator accurate for both kg and lbs?
This version is for kg. For lbs, use a compatible calculator.
9. How long should I rest between sets?
Rest 1–2 minutes between lighter sets and 2–3 minutes for heavier sets.
10. Can I use this program for hypertrophy?
Yes, especially with added assistance work targeting higher rep ranges.
11. How many cycles should I run before increasing my TM?
Increase your TM slightly after each cycle if performance is consistent.
12. Is AMRAP always necessary?
Highly recommended but can be skipped if you're feeling fatigued or recovering.
13. Should I reset my TM if I stall?
Yes. Drop your TM by 10% and build back up over time.
14. How many exercises per session?
Typically 1 main lift and 3–5 assistance exercises.
15. Can I combine this with cardio?
Absolutely. Just keep cardio low to moderate intensity to support recovery.
16. How long does a session take?
30–60 minutes depending on rest periods and assistance work.
17. What’s the difference between 5/3/1 and 5x5?
5x5 emphasizes volume; 5/3/1 focuses on intensity and long-term progression.
18. Can I do this 4 days a week?
Yes. Most common split: Monday (OHP), Tuesday (Deadlift), Thursday (Bench), Friday (Squat).
19. Can I run 5/3/1 year-round?
Yes, many lifters use it year-round with periodized variations.
20. Is there an app for this?
Yes, but this free web calculator gives you quick, simple access without downloading anything.
🧠 Final Thoughts
The Wendler 5/3/1 Calculator is an essential tool for anyone looking to optimize their strength training. It removes the guesswork and lets you focus on what matters most—consistent, smart lifting. Whether you're chasing a new squat PR or simply staying in shape, this calculator is your roadmap to results.
Bookmark it. Use it weekly. Let it help you grow stronger, one rep at a time.