Skip to content

5/3/1 (Wendler) Calculator

Jim Wendler's 5/3/1: a 4-week percentage cycle built on a 90% training max, with an AMRAP top set each week and a deload. Add 5 lb (upper) / 10 lb (lower) to your training max every cycle.

The 5/3/1 (Wendler) calculator below builds your full program from your lifts. Enter your maxes (or pull them from your saved profile), pick your units and rounding, and it generates every week, training day, and set with the exact weight and reps to use. No spreadsheet download required - the plan is generated live, right on this page.

5/3/1 (Wendler) Program Generator

Enter your one-rep maxes to build your personalized program.

Your Maxes
Options

Training max is typically 90% of your true 1RM; percentage programs like this one are built on it.

Generating…
Training maxes used: Squat 283.5 lb · Bench 202.5 lb · Deadlift 364.5 lb · Overhead Press 121.5 lb

Week 1 - 5s

Day 1 - Overhead Press
LiftSets
Overhead Press80 lb× 565%90 lb× 575%105 lb× 5+85%
Day 2 - Deadlift
LiftSets
Deadlift235 lb× 565%275 lb× 575%310 lb× 5+85%
Day 3 - Bench Press
LiftSets
Bench Press130 lb× 565%150 lb× 575%170 lb× 5+85%
Day 4 - Squat
LiftSets
Squat185 lb× 565%215 lb× 575%240 lb× 5+85%

Week 2 - 3s

Day 1 - Overhead Press
LiftSets
Overhead Press85 lb× 370%95 lb× 380%110 lb× 3+90%
Day 2 - Deadlift
LiftSets
Deadlift255 lb× 370%290 lb× 380%330 lb× 3+90%
Day 3 - Bench Press
LiftSets
Bench Press140 lb× 370%160 lb× 380%180 lb× 3+90%
Day 4 - Squat
LiftSets
Squat200 lb× 370%225 lb× 380%255 lb× 3+90%

Week 3 - 5/3/1

Day 1 - Overhead Press
LiftSets
Overhead Press90 lb× 575%105 lb× 385%115 lb× 1+95%
Day 2 - Deadlift
LiftSets
Deadlift275 lb× 575%310 lb× 385%345 lb× 1+95%
Day 3 - Bench Press
LiftSets
Bench Press150 lb× 575%170 lb× 385%190 lb× 1+95%
Day 4 - Squat
LiftSets
Squat215 lb× 575%240 lb× 385%270 lb× 1+95%

Week 4 - Deload

Day 1 - Overhead Press
LiftSets
Overhead Press50 lb× 540%60 lb× 550%75 lb× 560%
Day 2 - Deadlift
LiftSets
Deadlift145 lb× 540%180 lb× 550%220 lb× 560%
Day 3 - Bench Press
LiftSets
Bench Press80 lb× 540%100 lb× 550%120 lb× 560%
Day 4 - Squat
LiftSets
Squat115 lb× 540%140 lb× 550%170 lb× 560%
How to progress:
  • Training Max (TM) = 90% of your true 1RM. Every percentage in this program is a percentage of the TM, not your 1RM.
  • The last work set of weeks 1-3 is an AMRAP ("+"): do as many reps as possible with good form. Use it to gauge progress, do not grind to failure.
  • After each 4-week cycle, add 10 lb to your squat and deadlift training maxes and 5 lb to your bench and overhead press training maxes, then repeat.
  • If you stall (cannot beat your AMRAP rep targets), reset that lift's TM to ~90% of its current TM and build back up.
  • Wendler rounds the TM to the nearest 5 lb; this generator rounds to your chosen increment.

What Is the 5/3/1 (Wendler) Program?

Jim Wendler's 5/3/1: a 4-week percentage cycle built on a 90% training max, with an AMRAP top set each week and a deload. Add 5 lb (upper) / 10 lb (lower) to your training max every cycle.

The generator above projects the success path of the program: it assumes you hit the prescribed reps so you can see exactly how the weights climb. Every failure, deload, and progression rule is summarized in the "How to progress" notes under your generated plan, because those branches cannot be captured in a fixed week-by-week table.

Program Source

Jim Wendler, 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd ed.).

Weights are projections based on the canonical program math. Adjust loads to your own recovery and progress; if a prescribed set is too heavy, follow the program's reset or rotation rule rather than grinding.

See where your maxes rank

Run the same squat, bench, and deadlift through the FitnessVolt Strength Score to get your percentile against millions of real lifters, from beginner to elite.

Open Strength Calculator

Related Calculators

E1RM Calculator Estimate the 1RM this program needs RPE Chart Load percentages by reps and RPE Plate Calculator See which plates to load for each set

Other Strength Programs

GZCLP Cody LeFever's GZCL Linear Progression. Four workouts a week, each pairing a heavy T1 main lift (5x3+, last set AMRAP) with a T2 secondary (3x10) plus accessory work. When you fail, you rotate the rep scheme instead of resetting the weight right away. Starting Strength Rippetoe's classic novice linear progression. Two alternating full-body workouts, 3 days a week: squat every session (3x5), pressing alternates bench and overhead press (3x5), and deadlift is a single heavy set of 5. Add weight every workout. StrongLifts 5x5 The popular beginner 5x5. Two alternating full-body workouts, 3 days a week: squat 5x5 every session; bench and overhead press alternate; deadlift is a single set of 5. Add 5 lb every workout (10 lb on deadlift). nSuns 531 LP A high-volume linear-progression spin on 5/3/1. Each main lift runs 9 sets that build to a 1+ AMRAP top set then pyramid down, plus a secondary (T2) lift. Your weekly training-max bump is set by your AMRAP reps. Texas Method A 3-day weekly-progression template for intermediates: a high-volume 5x5 day, a light recovery day, and an intensity day where you set a new 5-rep PR. Progress is weekly, not every session. Madcow 5x5 A weekly-progression 5x5 for intermediate lifters. Monday is a heavy ramp to a top 5x5, Wednesday is light/recovery, and Friday ramps to a top set of 3 (a weekly PR) plus a back-off set. The whole schedule climbs each week. Greyskull LP A beginner linear progression with an AMRAP last set on every lift (the "Frequency Method"). Two alternating workouts, 3 days a week: pressing alternates overhead press and bench, with squat and deadlift. Small jumps each session. FitnessVolt Autoregulated Our flagship adaptive program. Top sets are prescribed by target RPE (so loads adjust to how you feel each day), and the whole template is scaled to your strength level: beginners get linear progression, intermediates get weekly undulation, advanced lifters get a DUP/block structure.
All strength programs