What is the training max in 5/3/1?

The training max is a deliberately conservative number, usually 90% of your true one rep max, and every working set in the programme is a percentage of it. Lifting off a reduced max keeps the bar speed high, leaves room for the plus sets, and lets you add weight cycle after cycle without stalling early.

What do the percentages in 5/3/1 mean?

Each week has three working sets taken from the training max. Week 1 uses 65%, 75% and 85% for sets of 5; week 2 uses 70%, 80% and 90% for sets of 3; week 3 uses 75% for 5, 85% for 3 and 95% for 1; the deload week uses 40%, 50% and 60% for easy sets of 5.

What does the plus sign after the last set mean?

The plus marks an AMRAP set: as many quality reps as possible with that weight, stopping short of failure. Beating your rep record on the plus set is the main driver of progress in 5/3/1, and the extra reps also feed common variations such as estimating a new one rep max.

5/3/1 Calculator

This 5/3/1 calculator lays out a full cycle of Jim Wendler's 5/3/1 strength programme from a single number: your one rep max. Enter your 1RM for the squat, bench press, deadlift or overhead press, choose the training max percentage (90% is the standard), and pick the increment your plates allow, and the calculator produces your training max plus every working set for the four-week cycle. Week 1 is three sets of 5, week 2 is three sets of 3, week 3 is the 5/3/1 week that gives the programme its name, and week 4 is a light deload. The final set of the first three weeks is the plus set, where you perform as many quality reps as you can with that weight. Because barbells load in fixed steps, every prescribed weight is rounded to your chosen increment, 2.5 kg by default, so the numbers on screen match the plates on the bar. Run the calculator once per lift, note the twelve working weights, and after each cycle add 2.5 kg to your upper body training maxes and 5 kg to your lower body ones. If you do not know your 1RM, estimate it first with our one rep max calculator.

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One rep max (1RM)

Training max percentage

% of 1RM

Round weights to

90 kg

your training max (all sets are percentages of this)

Week 1 top set x 5+77.5 kg

Week 2 top set x 3+80 kg

Week 3 top set x 1+85 kg

Week	Set 1	Set 2	Set 3
Week 1 (5s)	65% 57.5 kg x 5	75% 67.5 kg x 5	85% 77.5 kg x 5+
Week 2 (3s)	70% 62.5 kg x 3	80% 72.5 kg x 3	90% 80 kg x 3+
Week 3 (5/3/1)	75% 67.5 kg x 5	85% 77.5 kg x 3	95% 85 kg x 1+
Week 4 (deload)	40% 35 kg x 5	50% 45 kg x 5	60% 55 kg x 5

Percentages are of the training max, not the true 1RM. Weights are rounded to the nearest increment you selected, so small differences from the raw percentage are normal. Warm-up sets are not shown. Train within your ability and use spotters or safeties on heavy sets.

How it works

The training max is your one rep max multiplied by the training max percentage, 90% by default. Every working set is then a fixed percentage of the training max: 65, 75 and 85% in week 1, 70, 80 and 90% in week 2, 75, 85 and 95% in week 3, and 40, 50 and 60% in the deload week. Each raw weight is rounded to the nearest plate increment you chose, using standard rounding, so 76.5 kg becomes 77.5 kg with 2.5 kg steps while 63 kg drops to 62.5 kg. The last set in weeks 1 to 3 is performed for as many good reps as possible, which is where the programme measures progress from cycle to cycle.

Worked example

With a 100 kg squat 1RM and the standard 90% setting, your training max is 90 kg. Week 1 calls for 65%, 75% and 85% of 90 kg, which is 58.5, 67.5 and 76.5 kg, and with 2.5 kg rounding you load 57.5 kg x 5, 67.5 kg x 5 and 77.5 kg x 5+. Week 2 gives 63, 72 and 81 kg, loaded as 62.5 kg x 3, 72.5 kg x 3 and 80 kg x 3+. Week 3 gives 67.5, 76.5 and 85.5 kg, loaded as 67.5 kg x 5, 77.5 kg x 3 and 85 kg x 1+. The deload week is 35, 45 and 55 kg for comfortable sets of 5.

Related calculators

One Rep Max Calculator: estimate your 1RM from any set.
Protein Intake Calculator: daily protein for training.
Macro Calculator: split your calories into macros.
Calorie Calculator: daily energy needs.
Max Heart Rate Calculator: heart rate zones for conditioning.

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