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Free 5/3/1 Program Calculator to plan your strength training. Instantly calculate your 5/3/1 cycle with easy formulas. Perfect for all lifters!
The 5/3/1 program is one of the most trusted strength training systems created by Jim Wendler. It’s simple, effective, and helps lifters at any level make real progress without burning out. If you're following or planning to follow the 5/3/1 program, this 5/3/1 Program Calculator will make your life much easier.
Instead of guessing your training weights or manually doing the math, this calculator quickly gives you the right numbers for each week in your training cycle. Whether you’re a beginner or an experienced lifter, the 5/3/1 calculator is your smart companion in the gym.
The 5/3/1 program is a structured strength training plan focused on building power in the four big lifts:
It uses progressive overload and percentages based on your 1 rep max (1RM) to set training goals over a 4-week cycle. The name 5/3/1 refers to the rep schemes used in Weeks 1 to 3:
Our 5/3/1 calculator uses your 1 rep max (1RM) to calculate your Training Max (TM). This Training Max is usually set at 90% of your 1RM, which makes sure you're not training too heavy and allows for consistent progress.
Formula:
Training Max (TM) = 1RM × 0.9
Once the TM is calculated, the workout plan is based on specific percentages of that number for each week.
Week Breakdown:
Week 1 (5 Reps Week):
Set 1: 65% × TM
Set 2: 75% × TM
Set 3: 85% × TM
Week 2 (3 Reps Week):
Set 1: 70% × TM
Set 2: 80% × TM
Set 3: 90% × TM
Week 3 (5/3/1 Week):
Set 1: 75% × TM
Set 2: 85% × TM
Set 3: 95% × TM
Week 4 (Deload Week):
Set 1: 40% × TM
Set 2: 50% × TM
Set 3: 60% × TM
These numbers can be used for all major lifts. Just plug in your estimated or tested 1RM, and the calculator will do the rest.
Using this calculator is simple. Just follow these steps:
You can repeat the cycle after every 4 weeks and increase your Training Max by 5 lbs for upper body lifts and 10 lbs for lower body lifts.
Yes! The 5/3/1 system is ideal for beginners, intermediate, and advanced lifters alike. Advanced lifters benefit from its slow and steady progress model, which helps avoid injury and maintain long-term strength gains.
Yes, there are multiple apps and web-based tools available, but our online 5/3/1 program calculator is a fast and easy way to get started. No sign-up, no downloads—just enter your numbers and go.
This term is often misunderstood. Some people confuse “5'3" 1” as a height or unrelated concept. But in lifting terms, 5/3/1 refers to the training style, not a height or timeline. However, many lifters follow a 5/3/1 plan for a full year, gradually increasing their training max and seeing consistent gains.
The 5/3/1 Program Calculator is more than just a tool – it's your training partner. Whether you're working on building strength, improving technique, or just staying consistent, this calculator removes all the guesswork. You focus on the lifting, we’ll handle the numbers.
Train smart, stay strong, and keep progressing with the 5/3/1 calculator.
Yes, it's best used for compound lifts like squat, deadlift, bench press, and overhead press.
Yes. After each 4-week cycle, increase your Training Max by 5 lbs (upper body) or 10 lbs (lower body).
You can estimate it by using a calculator or by testing your max under safe conditions.
Most lifters train 3–4 times a week, focusing on one major lift per day with assistance exercises.
Absolutely! It’s simple and safe, perfect for those just starting out.