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5 3 1 program calculator

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!

1RM lbs
1RM lbs
1RM lbs
1RM lbs

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.

What Is the 5/3/1 Program?

The 5/3/1 program is a structured strength training plan focused on building power in the four big lifts:

  • Squat
  • Bench Press
  • Deadlift
  • Overhead Press

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:

  • Week 1: 3 sets of 5 reps
  • Week 2: 3 sets of 3 reps
  • Week 3: 5, 3, and 1 reps
  • Week 4: Deload (lighter weights for recovery)

How Does the 5/3/1 Calculator Work?

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.

How to Use the 5/3/1 Calculator

Using this calculator is simple. Just follow these steps:

  1. Enter your 1 rep max for the exercise you want to calculate.
  2. The calculator automatically computes your Training Max (90% of 1RM).
  3. You get your training weights for all 4 weeks – instantly!
  4. Use those numbers for your lifts during each session.

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.

Is 5/3/1 Good for Advanced Lifters?

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.

Is There an App for 5/3/1?

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.

What Is a 5'3" 1 Year Plan?

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.

Final Verdict

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.

Frequently Asked Questions (FAQs)

Can I use the 5/3/1 calculator for all exercises?

Yes, it's best used for compound lifts like squat, deadlift, bench press, and overhead press.

Should I increase weights every month?

Yes. After each 4-week cycle, increase your Training Max by 5 lbs (upper body) or 10 lbs (lower body).

What if I don’t know my 1RM?

You can estimate it by using a calculator or by testing your max under safe conditions.

How often should I do each lift?

Most lifters train 3–4 times a week, focusing on one major lift per day with assistance exercises.

Can beginners use the 5/3/1 calculator?

Absolutely! It’s simple and safe, perfect for those just starting out.