CALCULATOR 26
Training Max & 5/3/1 Calculator
Your training max for 5/3/1 and the weight for every set of the four-week cycle.
Training max
Enter your 1RM, or a recent set's weight and reps.
For general information only; not medical advice. Consult a qualified professional before making health decisions.
How this is calculated
Training max
TM = 90% of 1RM (or 85% for a slower start) 1RM from a set: Epley = weight × (1 + reps ÷ 30)
Work sets, % of TM
Week 1: 65 / 75 / 85 × 5, 5, 5+ Week 2: 70 / 80 / 90 × 3, 3, 3+ Week 3: 75 / 85 / 95 × 5, 3, 1+ Week 4: 40 / 50 / 60 × 5 (deload)
"+" means as many good reps as you can. After each cycle, most programs add 2.5 kg (5 lb) to the TM for upper-body lifts and 5 kg (10 lb) for lower-body lifts.
Sources
- Wendler J (2011), 5/3/1: The Simplest and Most Effective Training System for Raw Strength, 2nd ed.; Wendler J (2017), 5/3/1 Forever.
About the training max & 5/3/1 calculator
Why a training max
5/3/1 bases every weight on a training max a little under your true 1RM. Starting lighter leaves room to progress for months, keeps reps crisp, and makes the last set of each week a test you can beat instead of a grind.
Read more about the Training Max calculator
How the cycle runs
Each main lift (squat, bench, deadlift, press) gets one session a week. Weeks 1–3 build from fives to triples to a heavy single, each ending in an as-many-reps-as-possible set. Week 4 is a deload. Then the training max goes up and the cycle repeats.
Frequently asked questions
Should I use 90% or 85%?
Wendler's original program used 90%. His later books recommend 85% for most lifters, especially if your 1RM estimate might be optimistic.
What if I miss reps?
If you can't hit the minimum reps on the + set, your training max is too high. Drop it by about 10% and build back up.
Do I need warm-up sets too?
Yes. Work up to your first work set with a few lighter sets; the warm-up calculator lays them out.