5/3/1 Wendler Program Calculator

Your details

Choose whether to type your actual one-rep max or let us estimate it from a recent working set.
Your barbell back squat one-rep maximum.
lbs
Your flat barbell bench press one-rep maximum.
lbs
Your conventional (or sumo) deadlift one-rep maximum.
lbs
Your standing barbell overhead (military) press one-rep maximum.
lbs
The training max is the weight all percentages are based on. Wendler recommends starting conservative at 90%. Use 85% if you are newer to the program.
BBB adds 5 sets of 10 at a lower percentage for hypertrophy. FSL adds 5 sets of 5 at the first working set weight. 5s PRO caps all main sets at 5 reps, removing AMRAP.
The BBB percentage of your training max. Wendler recommends starting at 50% and only increasing when all 5x10 sets feel easy.
Select which lift to display in the week-by-week schedule table below.
Deadlift Training Max
327.5

The weight all deadlift percentages are based on

Squat Training Max282.5
Bench Training Max202.5
OHP Training Max122.5
Week 1 top set (85%)240
Week 2 top set (90%)255
Week 3 top set (95%)267.5
Next cycle training max292.5
Squat TM282.5
Bench TM202.5
Deadlift TM327.5
OHP TM122.5

Squat program generated using 90% training max with Boring But Big (5x10).

  • Your Squat training max is 282.5 lbs. All working set percentages are calculated from this number.
  • Week 1 top set: 240.0 lbs (aim for 5+ reps). Week 3 top set: 267.5 lbs (aim for 1+ reps, ideally 5+).
  • After each main lift, complete 5 sets of 10 at your BBB weight. Keep rest between BBB sets to 90-120 seconds. This builds size alongside strength.

Next stepAfter completing this 4-week cycle, increase your training max by 10 lbs to 292.5 lbs and repeat. Only reset your training max if you miss reps on Week 3's top set.

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