5/3/1 Wendler Program Calculator
Enter your one-rep max (or a recent rep set) for each of the four main barbell lifts, choose your training max percentage and supplemental template, and this calculator generates your complete 4-week Wendler 5/3/1 cycle: warm-up sets, working sets with AMRAP targets, supplemental volume sets (BBB, FSL or 5s PRO), and the deload week. Weights update as you type, in pounds or kilograms.
What is the 5/3/1 program?
The 5/3/1 program is a strength training system created by competitive powerlifter Jim Wendler and first published in 2009. It is built around four barbell movements: the squat, bench press, deadlift, and overhead press. Each lift is trained once per week in a rotating 4-week cycle using three waves of ascending percentages, followed by a mandatory deload week. The defining feature of the program is the "plus set": on the heaviest set of each workout you perform as many reps as possible (AMRAP), which auto-regulates intensity based on your daily readiness rather than forcing you to hit an arbitrary target. Wendler designed it as a sustainable, long-term strength builder that gradually increases the training max by a fixed amount each cycle: 5 lbs per cycle for upper-body lifts and 10 lbs for lower-body lifts (or 2.5 kg and 5 kg respectively).
Training max vs. true 1RM
One of Wendler's key insights is that training off 100% of your true one-rep max leads to chronic fatigue and missed lifts. Instead, the program uses a "training max" (TM), which is a conservatively set percentage of your actual max (Wendler recommends 90% as a default starting point). Every set in the program is a percentage of this lower number. For example, your Week 3 top set is 95% of the TM, which is only about 85.5% of your real max. This means the weights always feel manageable early in the program, AMRAP sets produce meaningful rep counts, and you can add weight consistently cycle after cycle without burning out. If you miss reps on the Week 3 top set, it is a signal to reduce your training max, not to push harder.
Supplemental templates: BBB, FSL, and 5s PRO
After the three main working sets, the program calls for supplemental volume to drive adaptation. The most popular is Boring But Big (BBB): 5 sets of 10 reps at a lighter percentage (typically 50% of the TM). BBB adds significant hypertrophy work and is effective for improving body composition alongside strength. First Set Last (FSL) is a lower-volume alternative: after the top set, you return to the first working-set weight for 5 sets of 5, which reinforces technique and builds strength without the same fatigue load as BBB. The 5s PRO template removes AMRAP entirely by capping every main set at exactly 5 reps, then pairs with heavy supplemental work. It is designed as a high-volume "leader" block and is common in the more recent "Forever 5/3/1" programming. Beginners can also run a simplified 3-day-per-week version that pairs two lifts per session and progresses the TM each session rather than each cycle.
How to progress and when to reset
At the end of every 4-week cycle, add the standard increment to each training max before starting the next cycle: 5 lbs (2.5 kg) for the bench press and overhead press, 10 lbs (5 kg) for the squat and deadlift. Because these increases are small and the TM starts conservatively, lifters can run many consecutive cycles before stalling. If you start missing your Week 3 top set or the weights feel truly impossible, reduce the training max by 10-15% and build back up. This kind of structured reset is a normal and expected part of long-term programming. Wendler has emphasized that the program's strength is its simplicity: add small amounts of weight consistently over months and years, and large increases accumulate without the injuries that come from chasing fast short-term progress.
5/3/1 working set percentages by week
| Week | Set 1 | Set 2 | Top Set (AMRAP) | Goal reps on top set |
|---|---|---|---|---|
| Week 1 - 5s | 65% x 5 | 75% x 5 | 85% x 5+ | 8-12 (early cycles) |
| Week 2 - 3s | 70% x 3 | 80% x 3 | 90% x 3+ | 6-8 (early cycles) |
| Week 3 - 1s | 75% x 5 | 85% x 3 | 95% x 1+ | 5+ (well-calibrated TM) |
| Week 4 - Deload | 40% x 5 | 50% x 5 | 60% x 5 | Easy - no AMRAP |
All percentages are of the training max (TM), not the true 1RM. Sets marked + are AMRAP (as many reps as possible).
Frequently asked questions
What is a training max and how do I calculate it?
The training max is the number that all percentages in the 5/3/1 program are based on. It is calculated as a percentage of your true one-rep maximum, typically 90%. For example, if your squat 1RM is 315 lbs, your training max would be 315 x 0.90 = 283.5 lbs, rounded to 282.5 lbs. Wendler recommends starting at 90% for most lifters and only going down to 85% if you are newer to the program or returning from time off.
What does the "+" mean on the top set?
The "+" notation (for example "85% x 5+") means you perform at least that many reps but continue until you reach a stopping point 1-2 reps before failure. These AMRAP sets are the auto-regulation mechanism in 5/3/1: on good days you get more reps and more training volume; on bad days you stop earlier without missing the prescribed minimum. Wendler considers getting 5 reps on the Week 3 top set (95% of TM) a sign that the training max is well calibrated.
Do I have to do all four lifts each week?
The standard 5/3/1 setup trains one main lift per day across four training days per week. However, many people run three-day versions that pair lifts within a session. The 5/3/1 for Beginners template uses a full 3-day schedule with two main lifts per session and session-to-session TM progression instead of cycle-to-cycle. As long as each lift is trained once per week with adequate rest before the next session for that movement, variations are acceptable.
What is the difference between BBB and FSL?
Boring But Big (BBB) adds 5 sets of 10 reps at a lower percentage (typically 50% of the TM) after the main work sets. It is a high-volume hypertrophy block that builds size alongside strength and is demanding to recover from. First Set Last (FSL) adds 5 sets of 5 reps at the weight of your first working set for that week (65%, 70%, or 75% of TM). FSL produces less fatigue than BBB and is better suited to cutting phases, older lifters, or anyone who trains three days per week.
When should I increase my training max?
Increase the training max at the end of every 4-week cycle by the standard increments: 5 lbs (2.5 kg) for the bench press and overhead press, 10 lbs (5 kg) for the squat and deadlift. Only reduce the TM if you start consistently missing reps on the top sets, particularly the Week 3 set. A 10-15% reduction followed by a rebuild is the prescribed way to handle stalls, and Wendler is explicit that resets are a feature rather than a failure.
Should I use pounds or kilograms?
Use whatever unit matches your gym equipment. The percentages and progression logic are identical. When working in kilograms, the standard increments are 2.5 kg per cycle for upper-body lifts and 5 kg for lower-body lifts. Round working set weights to the nearest 2.5 kg or 1.25 kg depending on available plates.
What if my 1RM is not a round number?
Use this calculator to enter your exact 1RM and it will round the training max and all working set weights to the nearest practical increment. You can also estimate your 1RM from a recent rep set using the Epley formula (weight x (1 + reps / 30)), which this calculator does automatically when you choose the "estimate from a rep set" input mode.