5/3/1 Calculator
Plan a full 5/3/1 cycle in seconds. Enter your one-rep maxes (or training maxes) for the squat, bench press, deadlift and overhead press to get every set, rep and weight for the 5s, 3s, 5/3/1 and deload weeks, rounded to your plates.
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kg or lb
For the plates-per-side column
How to use the 5/3/1 Calculator
- Choose lb or kg and whether you are entering 1RMs or training maxes.
- Pick the training max percentage (90% is the original, 85% is a common conservative choice).
- Enter your lifts; leave a lift empty to skip it.
- Optionally add warm-ups or supplemental work and set your bar weight.
- Read each lift's 4-week table and copy or download the cycle.
5/3/1 percentages by week
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (5s) | 65% × 5 | 75% × 5 | 85% × 5+ |
| Week 2 (3s) | 70% × 3 | 80% × 3 | 90% × 3+ |
| Week 3 (5/3/1) | 75% × 5 | 85% × 3 | 95% × 1+ |
| Week 4 (deload) | 40% × 5 | 50% × 5 | 60% × 5 |
All percentages are of the training max (TM = 1RM × 90% or 85%), not your true 1RM. Optional warm-ups before the working sets are 40%, 50% and 60% of TM for 5, 5 and 3 reps.
Worked example
A 315 lb squat gives a training max of 315 × 0.90 = 283.5 lb. Week 1 is 283.5 × 0.65 = 184.3 → 185, 283.5 × 0.75 = 212.6 → 215 and 283.5 × 0.85 = 241.0 → 240 lb for 5, 5 and 5+ reps when rounding to 5 lb.
Tips for running 5/3/1
- Start light. A training max that feels too easy is better than one that stalls after two cycles.
- On “+” sets, stop one rep before form breaks down rather than grinding to failure.
- Track your best AMRAP set as an estimated 1RM (weight × reps × 0.0333 + weight) to see progress between cycles.
- After each cycle add 5 lb / 2.5 kg to upper-body TMs and 10 lb / 5 kg to lower-body TMs.
- Keep assistance work simple: some pushing, pulling and single-leg or core work after the main lifts.
Frequently asked questions
What is the 5/3/1 program?
5/3/1 is a strength program created by Jim Wendler. Each cycle lasts four weeks: a week of three sets of 5, a week of three sets of 3, a week of 5, 3 and 1 reps, and a lighter deload week. Weights are percentages of a training max, and the last set of the first three weeks is done for as many good reps as possible.
What is a training max in 5/3/1?
The training max (TM) is a deliberately reduced 1RM, traditionally 90% of your true max, that every percentage is based on. Starting lighter leaves room for steady progress. Many lifters now use 85% for an even easier start.
What are the 5/3/1 percentages?
Week 1: 65%, 75%, 85% of TM for 5, 5, 5+. Week 2: 70%, 80%, 90% for 3, 3, 3+. Week 3: 75%, 85%, 95% for 5, 3, 1+. Week 4 deload: 40%, 50%, 60% for 5 reps.
How much do I add to my training max after each cycle?
The standard increase is 5 lb (about 2.5 kg) for the bench press and overhead press and 10 lb (about 5 kg) for the squat and deadlift after each completed cycle. If you stall or miss the minimum reps, lower the TM by about 10%.
What are Boring But Big and First Set Last?
They are popular supplemental templates done after the main sets. Boring But Big uses 5 sets of 10 at around 50% of TM. First Set Last repeats the first working-set weight for several sets of 5, and Second Set Last does the same with the second-set weight.
Why are my weights rounded?
Exact percentages often land on weights you cannot load. The calculator rounds each set to the nearest increment you choose, such as 5 lb or 2.5 kg, and shows the plates per side for your bar.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.