5/3/1 Training Cycle Planner
Enter your one-rep max to calculate training max, weekly 5/3/1 set weights, warm-ups, and accessory suggestions for squat, bench, deadlift, or press.
Use a tested one-rep max or calculate from a rep PR.
Wendler recommends 90% for sustainable progress; adjust lower if returning from a break.
Use 2.5 lb for micro plates or 5 lb for standard plates.
Training max
360.0 lb
Plate increment
5.0 lb
Back Squat accessories
Front Squat 5x10 - Walking Lunges 3x12 - Reverse Hyper 4x12
Week 1 (5s)
Volume and bar speed
| Type | Percent | Weight (lb) | Target reps |
|---|---|---|---|
| Warm-up 1 | 40% | 145 | 5 reps |
| Warm-up 2 | 50% | 180 | 5 reps |
| Warm-up 3 | 60% | 215 | 5 reps |
| Main set 1 | 65% | 235 | 5 |
| Main set 2 | 75% | 270 | 5 |
| Main set 3 | 85% | 305 | 5+ |
Week 2 (3s)
Strength and practice under heavier loads
| Type | Percent | Weight (lb) | Target reps |
|---|---|---|---|
| Warm-up 1 | 40% | 145 | 5 reps |
| Warm-up 2 | 50% | 180 | 5 reps |
| Warm-up 3 | 60% | 215 | 5 reps |
| Main set 1 | 70% | 250 | 3 |
| Main set 2 | 80% | 290 | 3 |
| Main set 3 | 90% | 325 | 3+ |
Week 3 (5/3/1)
Peak intensity before deload
| Type | Percent | Weight (lb) | Target reps |
|---|---|---|---|
| Warm-up 1 | 40% | 145 | 5 reps |
| Warm-up 2 | 50% | 180 | 5 reps |
| Warm-up 3 | 60% | 215 | 5 reps |
| Main set 1 | 75% | 270 | 5 |
| Main set 2 | 85% | 305 | 3 |
| Main set 3 | 95% | 340 | 1+ |
Week 4 (Deload)
Recovery and technique polish
| Type | Percent | Weight (lb) | Target reps |
|---|---|---|---|
| Warm-up 1 | 40% | 145 | 5 reps |
| Warm-up 2 | 50% | 180 | 5 reps |
| Warm-up 3 | 60% | 215 | 5 reps |
| Main set 1 | 40% | 145 | 5 |
| Main set 2 | 50% | 180 | 5 |
| Main set 3 | 60% | 215 | 5 |
How to use this calculator
Select the main lift
Choose the lift you are programming (squat, bench, deadlift, or press).
Enter an accurate one-rep max
Use a tested max or estimate from a recent heavy set (e.g., 5 reps x 250 lb approximately 290 lb 1RM).
Set training max percentage
90% is standard for long-term progress. Reduce to 85% if returning from a break or if the program feels too heavy.
Load weekly sets
Follow the warm-up sets before the three main sets. On "+" sets, leave one to two reps in reserve.
Formula
Training max = One-rep max x Training max percentage
Set weight = Training max x Prescribed week percentage
Round each set weight to match your available plates.
After each cycle, Wendler recommends adding 5 lb to upper-body lifts and 10 lb to lower-body lifts if you are consistently hitting your "+" sets.
Programming notes
5/3/1 prioritizes slow, sustainable strength gains. Rotate the four main lifts across training days, pair them with supplemental work, and track AMRAP efforts to gauge progress.
Popular assistance templates
- Boring But Big: 5x10 at 50-60% of training max after main work.
- First Set Last: repeat the first work set for multiple lighter sets.
- Joker Sets: optional heavier singles on days you feel fresh; stop if bar speed slows.
Frequently asked questions
What if I do not know my 1RM?
Use a rep calculator: 1RM approximately weight x reps x 0.0333 + weight. Enter that value and round to the nearest 5 lb.
Can I run 5/3/1 for all four lifts at once?
Yes. Program each lift separately and train three to four days per week, focusing on one main lift per session.
What if the weights feel too heavy?
Lower the training max percentage (e.g., to 85%) or reduce the weekly plate increment to rebuild momentum.
Do I have to perform the AMRAP ("+") sets?
They are key to progress. Push until one or two reps shy of failure to build strength without excessive fatigue.
How often should I deload?
Most athletes deload every fourth week as shown here. Adjust frequency based on recovery and training age.