🏋️ 5/3/1 Calculator
Create your personalized Jim Wendler 5/3/1 strength program with customizable assistance work and progress tracking
Week 2: 3×3 @ 70%, 80%, 90% (3+ on last set)
Week 3: 5/3/1 @ 75%, 85%, 95% (1+ on last set)
Week 4: Deload @ 40%, 50%, 60%
Your Training Max is 90% of your 1RM by default. After each 4-week cycle, add +5 lbs to upper body and +10 lbs to lower body lifts.
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Go to Program Setup to create your 5/3/1 program
Understanding the 5/3/1 Training Method
Jim Wendler’s Revolutionary Approach
The 5/3/1 program, created by Jim Wendler, revolutionized strength training by focusing on long-term progress over short-term gains. This method uses a structured 4-week cycle that systematically increases strength while minimizing injury risk.
Unlike programs that push for maximum effort every workout, 5/3/1 emphasizes sustainable progression. The key insight is that consistent, moderate increases over time lead to greater long-term results than sporadic maximum efforts.
Check out chest exercises and leg workouts for effective training routines.
5/3/1 Program Structure
• Training Max = 200 lbs × 0.90 = 180 lbs
• Week 1: 117 lbs × 5, 135 lbs × 5, 153 lbs × 5+
• Week 2: 126 lbs × 3, 144 lbs × 3, 162 lbs × 3+
• Week 3: 135 lbs × 5, 153 lbs × 3, 171 lbs × 1+
• Week 4: 72 lbs × 5, 90 lbs × 5, 108 lbs × 5 (Deload)
Assistance Work Templates
| Template | Sets × Reps | Percentage | Best For |
|---|---|---|---|
| Boring But Big (BBB) | 5×10 | 50% TM | Muscle building, work capacity |
| First Set Last (FSL) | 5×5 | 65% TM | Dynamic effort, speed work |
| Second Set Last (SSL) | 5×5 | 75% TM | Heavy volume, strength focus |
| Joker Sets | 1×1 | 90% TM | Max strength, power development |
| Widowmaker | 1×20 | 50% TM | Conditioning, mental toughness |
Progression and Recovery
The Deload Week Philosophy
Deload weeks are not optional in 5/3/1 – they’re essential for long-term success. These lighter weeks allow your body to recover from accumulated fatigue while maintaining neural adaptations. Without proper deloads, you’ll eventually plateau or get injured.
The key insight is that progress isn’t linear. You need periods of reduced intensity to absorb the training stress and come back stronger. Think of deload weeks as strategic retreats that enable greater advances.
Training Max Progression
After each 4-week cycle, increase your Training Max by 5 lbs for upper body lifts (bench press, overhead press) and 10 lbs for lower body lifts (squat, deadlift). This conservative progression ensures sustainable long-term gains.
If you consistently hit your rep goals, especially the AMRAP sets, you’re ready for the next progression. If you’re struggling, stay at the same Training Max for another cycle.
⚕️ Training Disclaimer
This 5/3/1 calculator provides training recommendations based on Jim Wendler’s proven methodology. Individual results may vary based on genetics, training experience, nutrition, sleep, and recovery quality. Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or injuries. Start conservatively and progress gradually. Proper form is essential to prevent injury. If you experience pain (beyond normal muscle fatigue), stop the exercise and seek professional guidance.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.