5 3 1 Program Calculator

5/3/1 Program Percentages:

Week 1: 65%, 70%, 75% of Training Max
Week 2: 70%, 75%, 80% of Training Max
Week 3: 75%, 80%, 85% of Training Max
Week 4: Deload Week

Week Workout Weights:

Set 1:

Set 2:

Set 3:

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1. What is the 5/3/1 Program?

The 5/3/1 program is a strength training protocol developed by Jim Wendler. It's based on cycling through percentages of your training max (90% of your 1-rep max) over four-week periods, with the fourth week being a deload week.

2. How Does the Calculator Work?

The calculator uses the standard 5/3/1 percentages:

Week 1: 65%, 70%, 75% of TM
Week 2: 70%, 75%, 80% of TM
Week 3: 75%, 80%, 85% of TM
Week 4: 40%, 50%, 60% of TM (Deload)

Where:

TM — Training Max (90% of your 1-rep max)
Week 1-3 — Progressive overload weeks
Week 4 — Recovery/deload week

3. Importance of Training Max

Details: Using 90% of your actual 1-rep max as your training max ensures sustainable progress and reduces injury risk. The program emphasizes submaximal training with gradual progression.

4. Using the Calculator

Tips: Enter your training max in lbs or kg, select the current week of your cycle. The calculator will output the weights for each working set.

5. Frequently Asked Questions (FAQ)

Q1: How often should I increase my training max?
A: Typically after each 3-week cycle (following the deload week), increase by 5-10 lbs for upper body lifts and 10-15 lbs for lower body lifts.

Q2: What about assistance work?
A: The program recommends 50-100 reps of assistance work per workout, focusing on complementary movements.

Q3: Can I use this for all lifts?
A: Yes, the 5/3/1 protocol can be applied to squat, bench press, deadlift, and overhead press.

Q4: What if I miss reps?
A: Don't increase your training max until you can complete all prescribed reps with good form.

Q5: How long should I run this program?
A: The 5/3/1 program is designed for long-term progress and can be run indefinitely with proper modifications.