5/3/1 Calculator
Calculate your Jim Wendler 5/3/1 powerlifting program weights and percentages for progressive strength training
Calculate Your 5/3/1 Program
Choose the main lift for your 5/3/1 program
Your maximum weight for a single repetition
Deload weeks help with recovery and prevent overtraining
Your 5/3/1 Program
Week 1
| Set | Weight | Reps | % of 1RM |
|---|---|---|---|
| 1 | 65.0 kg | 5 | 65% |
| 2 | 75.0 kg | 5 | 75% |
| 3 | 85.0 kg | 5+(AMRAP) | 85% |
Week 2
| Set | Weight | Reps | % of 1RM |
|---|---|---|---|
| 1 | 70.0 kg | 3 | 70% |
| 2 | 80.0 kg | 3 | 80% |
| 3 | 90.0 kg | 3+(AMRAP) | 90% |
Week 3
| Set | Weight | Reps | % of 1RM |
|---|---|---|---|
| 1 | 75.0 kg | 5 | 75% |
| 2 | 85.0 kg | 3 | 85% |
| 3 | 95.0 kg | 1+(AMRAP) | 95% |
Week 4 (Deload)(Recovery Week)
| Set | Weight | Reps | % of 1RM |
|---|---|---|---|
| 1 | 40.0 kg | 5 | 40% |
| 2 | 50.0 kg | 5 | 50% |
| 3 | 60.0 kg | 5 | 60% |
Training Recommendations for BENCH PRESS
Warm-up
Start with empty barbell, gradually add weight
Technique Focus
Keep shoulder blades pinched, arch back slightly, control descent
Assistance Exercises
Close-grip bench, incline press, tricep work
Safety Notes
Always use a spotter or safety bars
Example Program
Bench Press - 100kg 1RM
Week 1: 65kg×5, 75kg×5, 85kg×5+
Week 2: 70kg×3, 80kg×3, 90kg×3+
Week 3: 75kg×5, 85kg×3, 95kg×1+
Week 4: 40kg×5, 50kg×5, 60kg×5
Program Notes
• Rest 3-5 minutes between sets
• Focus on perfect form over heavy weight
• Progress slowly - increase 1RM by 2.5-5kg per cycle
• Include warm-up and assistance work
5/3/1 Principles
Progressive Overload
Gradually increase weight over time
AMRAP Sets
Push limits on final sets
Planned Deload
Recovery weeks prevent burnout
Assistance Work
Support main lifts with accessories
Training Tips
Start with 90% of your true 1RM
Focus on bar speed and technique
Track all your AMRAP performances
Don't skip the deload weeks
Increase 1RM conservatively between cycles
Understanding the 5/3/1 Method
Program Structure
The 5/3/1 method, created by powerlifter Jim Wendler, is a periodized strength training program that focuses on progressive overload through percentage-based training. Each cycle spans 4 weeks with specific rep and percentage schemes.
Weekly Breakdown
- •Week 1: 5/5/5+ reps at 65%/75%/85%
- •Week 2: 3/3/3+ reps at 70%/80%/90%
- •Week 3: 5/3/1+ reps at 75%/85%/95%
- •Week 4: Deload at 40%/50%/60%
Key Benefits
Structured Progression
Clear percentage-based progression prevents stagnation
AMRAP Training
As Many Reps As Possible sets build mental toughness
Built-in Recovery
Deload weeks prevent overtraining and injury
Important: This program is designed for intermediate to advanced lifters. Beginners should focus on linear progression programs first.