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5/3/1 Calculator
Generate a 4 week Wendler 5/3/1 cycle using your true 1RM, training max, main work style, week order and selected template.
Squat 5/3/1 Cycle for 200.0kg True 1RM and 180.0kg Training Max
Squat 5/3/1 Cycle
True 1RM: 200.0kg · Training max: 180.0kg · Main work: Standard 5/3/1 · Week order: 5/3/1 default · Next cycle TM: 185.0kg
| Week | Phase | Type | Set | % TM | Weight | Sets × Reps | Notes |
|---|---|---|---|---|---|---|---|
| Week 1 | 5s Week | Main | 1 | 65% | 117.5kg | 1×5 | Main work |
| Week 1 | 5s Week | Main | 2 | 75% | 135.0kg | 1×5 | Main work |
| Week 1 | 5s Week | Main | 3 | 85% | 152.5kg | 1×5+ | AMRAP set |
| Week 1 | 5s Week | Boring But Big | - | 50% | 90.0kg | 5×10 | 5×10 supplemental work after the main lift. |
| Week 2 | 3s Week | Main | 1 | 70% | 125.0kg | 1×3 | Main work |
| Week 2 | 3s Week | Main | 2 | 80% | 145.0kg | 1×3 | Main work |
| Week 2 | 3s Week | Main | 3 | 90% | 162.5kg | 1×3+ | AMRAP set |
| Week 2 | 3s Week | Boring But Big | - | 50% | 90.0kg | 5×10 | 5×10 supplemental work after the main lift. |
| Week 3 | 5/3/1 Week | Main | 1 | 75% | 135.0kg | 1×5 | Main work |
| Week 3 | 5/3/1 Week | Main | 2 | 85% | 152.5kg | 1×3 | Main work |
| Week 3 | 5/3/1 Week | Main | 3 | 95% | 170.0kg | 1×1+ | AMRAP set |
| Week 3 | 5/3/1 Week | Boring But Big | - | 50% | 90.0kg | 5×10 | 5×10 supplemental work after the main lift. |
| Week 4 | Deload | Main | 1 | 40% | 72.5kg | 1×5 | Main work |
| Week 4 | Deload | Main | 2 | 50% | 90.0kg | 1×5 | Main work |
| Week 4 | Deload | Main | 3 | 60% | 107.5kg | 1×5 | Main work |
| Week 4 | Deload | Boring But Big | - | 50% | 90.0kg | 5×10 | 5×10 supplemental work after the main lift. |
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About This 5/3/1 Calculator
This 5/3/1 calculator builds a 4 week strength cycle using your true one-rep max and a conservative training max.
It can be used as a squat 5/3/1 calculator, bench press 5/3/1 calculator, deadlift 5/3/1 calculator or overhead press 5/3/1 calculator.
The training max is usually set below your true 1RM so that the cycle starts manageable and builds long-term strength.
Choose main work such as Standard 5/3/1 or 5s PRO, choose the 5/3/1 or 3/5/1 week order, then choose a template such as BBB, BBS, FSL or SSL to generate supplemental work alongside the main sets.
About this 5/3/1 calculator
Learn how it works
What Is a 5/3/1 Calculator?
A 5/3/1 calculator generates a strength training cycle based on your one-rep max, training max, selected main work style, week order and selected assistance template. It calculates weekly working weights, percentages and sets so you can follow a structured progression.
How to Use This Wendler 5/3/1 Calculator
Choose single-lift mode for one lift or full mode for squat, bench press, deadlift and overhead press together. Enter your true 1RM numbers, choose kg or lbs, set your training max percentage, choose main work, choose week order and choose a template. The calculator will generate your 5/3/1 working sets, training max, next cycle training max and supplemental work.
What Is a Training Max?
The training max is a conservative percentage of your true one-rep max. Many 5/3/1 cycles use around 90% of true 1RM as the training max, helping lifters build strength without starting too heavy.
5/3/1 BBB, FSL and SSL Templates
This calculator supports common 5/3/1 options such as Standard 5/3/1, 5s PRO, BBB, BBS, FSL and SSL. BBB and BBS are higher-volume supplemental options, while FSL and SSL use percentages from the first or second working sets.
Squat, Bench Press, Deadlift and Overhead Press 5/3/1
This calculator can be used for squat, bench press, deadlift and overhead press programming. Use single mode for one lift at a time, or full mode to build all four main 5/3/1 lifts on the same page without needing a separate spreadsheet.
5/3/1 Calculator FAQs
Can I use this as a bench press 5/3/1 calculator?
Yes. Select bench press, enter your true 1RM and choose your template to generate a bench press 5/3/1 cycle.
Can I use this for squat and deadlift?
Yes. The calculator can create 5/3/1 cycles for squat and deadlift using your true one-rep max and training max percentage.
Can I use kg or lbs?
Yes. Choose kg or lbs before calculating and the 5/3/1 table will display working weights in your selected unit.
What training max percentage should I use?
Many lifters use 90%, but a range between 80% and 95% can be useful depending on training history, recovery and how conservative you want the cycle to be.
What is 5/3/1 BBB?
BBB stands for Boring But Big. It is a higher-volume 5/3/1 template that commonly adds 5 sets of 10 reps as supplemental work. BBS stands for Boring But Strong and uses a 10×5 supplemental format.
What is the 3/5/1 week order?
3/5/1 rotates the first two loading weeks so the 3s week comes first, followed by the 5s week, then the 5/3/1 week and deload. It can be used with either Standard 5/3/1 or 5s PRO main work.
Can I calculate all four 5/3/1 lifts together?
Yes. Choose full 4-lift cycle mode to calculate squat, bench press, deadlift and overhead press together using one shared training max percentage, main work option, week order and template.