Training Max Calculator (5/3/1)
Enter your true 1RM, get your 5/3/1 training max (90%), and see your full weekly work sets for all three waves — right now.
5/3/1 Training Max Calculator
Wendler 5/3/1 · 90% training max
Wendler 5/3/1 is built on conservatism: start lighter than you think you need to and progress methodically. Your Training Max is set at 90% of your 1RM, then all weekly percentages are calculated from that number — not from your actual max. Add 2.5 kg (5 lbs) to upper body TM and 5 kg (10 lbs) to lower body TM each cycle.
Week 1: 3×5 at 65/75/85%. Week 2: 3×3 at 70/80/90%. Week 3: 5/3/1 at 75/85/95%. Week 4: Deload at 3×5 at 40/50/60%.
5/3/1 Weekly Sets Reference (all % of Training Max)
| Week | Set 1 | Set 2 | Set 3 (AMRAP) |
|---|---|---|---|
| Week 1 — 5s | 65% × 5 | 75% × 5 | 85% × 5+ |
| Week 2 — 3s | 70% × 3 | 80% × 3 | 90% × 3+ |
| Week 3 — 5/3/1 | 75% × 5 | 85% × 3 | 95% × 1+ |
| Week 4 — Deload | 40% × 5 | 50% × 5 | 60% × 5 |
The 5/3/1 Philosophy
Jim Wendler's 5/3/1 is one of the most proven intermediate-to-advanced strength programs. Its core principles: starting conservatively, progressing slowly but consistently, and prioritising long-term strength development over short-term weight jumps. The Training Max (TM) is set at 90% of your true 1RM — all weekly percentages are calculated from the TM, not from your actual max. Add 2.5 kg (5 lbs) to upper body TM and 5 kg (10 lbs) to lower body TM each 4-week cycle.
The AMRAP sets: On the final work set of each week, do as many reps as possible. More reps at a given percentage = higher estimated 1RM = proof of progress.