5/3/1 Program Calculator

What Makes 5/3/1 Different?

The 5/3/1 program, created by former elite powerlifter Jim Wendler, revolutionized strength training by focusing on slow, steady progress rather than rapid gains that often lead to plateaus. Unlike traditional programs that push you to failure regularly, 5/3/1 uses submaximal training with your 90% training max, allowing for consistent progress over months and years.

What sets this system apart is its simplicity and effectiveness. You focus on four core lifts – squat, bench press, deadlift, and overhead press – with a structured progression that has helped thousands of lifters break through plateaus. The program’s flexibility allows you to customize it for your goals while maintaining the proven foundation that works.

The beauty of 5/3/1 lies in its long-term approach. While other programs promise quick results, Wendler’s system builds strength that lasts. By starting conservatively and progressing systematically, you develop not just stronger muscles, but also better movement patterns and injury resilience that support overall fitness and health.

The Four Core Principles

Start Light, Progress Slowly: The program uses 90% of your true 1RM as your training max, ensuring you can complete all prescribed reps with good form. This conservative approach prevents burnout and allows for consistent progress cycle after cycle.

Break Records Regularly: The final “+” set in each workout allows you to set new rep records frequently. Instead of testing your 1RM constantly, you build strength through volume and rep PRs, which translates to real strength gains over time.

Focus on the Main Lifts: The program centers around the squat, bench press, deadlift, and overhead press – movements that work multiple muscle groups and provide the biggest bang for your buck. These compound exercises form the foundation of functional strength.

Deload and Recovery: Every fourth week is a deload week with reduced intensity, allowing your body to recover and supercompensate. This built-in recovery prevents overtraining and sets you up for continued progress in the next cycle.

Who Should Use 5/3/1?

The 5/3/1 program works best for intermediate to advanced lifters who have exhausted linear progression programs. If you’ve been training for 6+ months and can no longer add weight to the bar every workout, 5/3/1 provides the structure needed for continued progress.

This system is perfect for busy adults who want maximum results from 3-4 training sessions per week. The program’s efficiency makes it ideal for those balancing training with work, family, and other commitments while still wanting to get stronger and build muscle.

Athletes in various sports have successfully used 5/3/1 variations to build strength without interfering with their sport-specific training. The program’s flexibility allows for customization based on your goals, whether that’s powerlifting, general strength, or supporting performance in athletic activities.

Step 1: Determine Your 1RM

Before starting 5/3/1, you need to know your current one-repetition maximum (1RM) for each of the four main lifts. If you don’t know your true 1RM, you can estimate it using the Epley formula: 1RM = weight × (1 + repetitions/30). For example, if you can bench press 200 lbs for 5 reps, your estimated 1RM would be 200 × (1 + 5/30) = 233 lbs.

It’s better to underestimate your 1RM than overestimate it. The program works best when you start conservatively and build momentum over multiple cycles. If you’re unsure between two numbers, always choose the lower one – you can always adjust upward in future cycles.

For safety and accuracy, consider testing your 1RM when you’re well-rested, properly warmed up, and have a spotter for bench press and squat. However, estimated 1RMs work perfectly fine for most lifters and are often safer than maximal testing.

Step 2: Calculate Training Max (90%)

Once you have your 1RM, multiply it by 0.9 to get your training max. This is the foundation of all your 5/3/1 calculations. For example, if your bench press 1RM is 300 lbs, your training max is 300 × 0.9 = 270 lbs. All percentages in the program are based on this training max, not your true 1RM.

The 90% training max ensures you can complete all prescribed reps with good form while still challenging yourself. This conservative approach is what makes the program sustainable long-term and prevents the grinding, ugly reps that can lead to injury or burnout.

Your training max will increase every cycle – add 5 lbs for upper body lifts (bench press, overhead press) and 10 lbs for lower body lifts (squat, deadlift) after completing each 4-week cycle. This systematic progression ensures continuous gains over time.

Step 3: Apply Weekly Percentages

Each week follows a specific rep and percentage scheme based on your training max:

• Week 1 (5/5/5+): 65% × 5, 75% × 5, 85% × 5+ reps
• Week 2 (3/3/3+): 70% × 3, 80% × 3, 90% × 3+ reps
• Week 3 (5/3/1+): 75% × 5, 85% × 3, 95% × 1+ reps
• Week 4 (Deload): 40% × 5, 50% × 5, 60% × 5 reps

The “+” symbol indicates you should perform as many reps as possible (AMRAP) on that final set while maintaining good form. This is where the magic happens – these rep PRs drive strength gains and provide measurable progress even when your 1RM isn’t increasing dramatically.

Round all weights to the nearest increment you can load on your barbell (usually 2.5 lbs or 1.25 kg). Consistency in loading is more important than hitting exact percentages, and the program is designed to work with these practical considerations in mind.

Weekly Training Structure

A typical 5/3/1 week involves training 3-4 days with each session focusing on one main lift. Many lifters follow this schedule: Monday (Squat), Tuesday (Bench Press), Thursday (Deadlift), Friday (Overhead Press). The key is never training more than two consecutive days to allow proper recovery.

Each training session begins with a proper warm-up, followed by warm-up sets at 40%, 50%, and 60% of your training max. Then you perform the three main working sets according to that week’s rep scheme. The entire main lift portion typically takes 20-30 minutes, making it efficient for busy schedules.

After completing your main lift, you can add assistance work targeting supporting muscle groups. This might include exercises like back strengthening movements, core work, or accessory exercises that address weak points in your main lifts.

The Importance of Deload Weeks

Week 4 is always a deload week with significantly reduced intensity (40-60% of training max). Many lifters want to skip this “easy” week, but it’s crucial for long-term progress. The deload allows your nervous system to recover, your joints to rest, and your body to supercompensate for the next cycle.

During deload week, focus on perfect form, mobility work, and active recovery. You might add some light conditioning, work on technique, or address movement quality issues. Think of it as an investment in your next cycle’s success rather than a waste of time.

Research shows that planned deloads prevent overtraining and actually accelerate long-term strength gains compared to programs that push hard continuously. The temporary step back allows for bigger steps forward in subsequent cycles.

Long-term Progression Strategy

After completing a 4-week cycle, increase your training max by 5 lbs for upper body lifts and 10 lbs for lower body lifts. This might seem slow, but it adds up to significant gains over time – potentially 30-40 lbs on your squat and deadlift and 15-20 lbs on your bench and press over a year.

Track your rep PRs on the “+” sets to monitor progress. If you’re consistently hitting good numbers on these sets, the program is working. If your reps start declining over multiple cycles, it might be time to reset your training max or take an additional deload week.

The beauty of 5/3/1 is its scalability. Beginners might run the basic template, while advanced lifters can incorporate variations like Boring But Big, Building the Monolith, or other templates that add volume and complexity while maintaining the core principles. The program grows with you as your experience and strength develop.

Complete 4-Week Cycle Breakdown

All percentages are based on your 90% training max, not your true 1RM. The “+” indicates performing as many reps as possible with good form. Warm-up sets typically use 40%, 50%, and 60% of training max before the working sets.

Minimum Rep Targets for “+” Sets

While the “+” sets allow for maximum reps, there are minimum targets you should hit to ensure your training max is appropriate:

• Week 1 (85% × 5+): Aim for at least 5 reps, target 8-12 reps
• Week 2 (90% × 3+): Aim for at least 3 reps, target 5-8 reps
• Week 3 (95% × 1+): Aim for at least 1 rep, target 3-5 reps

If you consistently can’t hit these minimum targets, your training max is too high. Reduce it by 10% and restart the cycle. Conversely, if you’re consistently hitting the upper targets, you’re progressing well and can continue with the planned increases.

Remember that rep performance can vary based on sleep, nutrition, stress, and other factors. Judge your training max based on performance over multiple cycles, not single sessions. The program is designed to work even on your off days.

Avoid These Critical Errors

Starting Too Heavy: The biggest mistake is using your true 1RM instead of 90%. This leads to missed reps, poor form, and eventual stalling. Always use 90% of your 1RM as your training max, even if it feels too easy initially.

Skipping Deload Weeks: Many lifters skip the deload week thinking it’s “wasted time.” This leads to accumulated fatigue, decreased performance, and increased injury risk. The deload is not optional – it’s an integral part of the program’s success.

Adding Too Much Volume: Some lifters try to add extra sets, exercises, or training days. The program works because of its simplicity and balance. Trust the system and resist the urge to do more. Quality over quantity is the 5/3/1 way.

Ego Lifting on “+” Sets: The final set should be challenging but not a grinder. Stop when your form breaks down or speed significantly decreases. Building strength through good reps is more effective than grinding out ugly ones.

Keys to Long-term Success

Consistency Over Perfection: Missing an occasional workout won’t derail your progress, but missing weeks at a time will. Aim for consistency over perfection, and don’t let perfect be the enemy of good. Even a shortened workout is better than no workout.

Focus on Form: Every rep should be performed with excellent technique. The submaximal nature of 5/3/1 allows you to practice perfect form while building strength. This creates positive movement patterns that carry over to heavier loads.

Track Your Progress: Keep a detailed log of your workouts, especially the reps achieved on “+” sets. This data helps you monitor progress, adjust training maxes, and stay motivated during challenging periods. Progress in strength training is often subtle and requires careful tracking.

Support Your Training: Proper nutrition, adequate sleep, and stress management significantly impact your results. The program provides the stimulus, but recovery is where adaptation occurs. Prioritize recovery strategies as much as your training.

Troubleshooting Common Issues

Stalling Progress: If your rep PRs plateau for 2-3 cycles, consider resetting your training max to 90% of your current training max (essentially 81% of your original 1RM). This provides a fresh start and often leads to breaking through plateaus.

Time Constraints: If you’re short on time, focus only on the main lift and skip assistance work. The core 5/3/1 work typically takes 20-30 minutes and provides the majority of the program’s benefits. Assistance work enhances results but isn’t essential for progress.

Scheduling Conflicts: If you miss a workout, simply continue where you left off rather than trying to “catch up.” The program is flexible enough to accommodate life’s interruptions. Consistency over the long term matters more than perfect adherence to the weekly schedule.

Plateau Breaking: If you’ve been running basic 5/3/1 for 6+ months, consider trying different templates like Boring But Big, First Set Last, or other variations. These add volume and variety while maintaining the core principles that make 5/3/1 effective.