🏋️ 5/3/1 Calculator
Generate your complete Jim Wendler 5/3/1 strength training program with customizable templates and assistance work
Enter 1RM
Your one-rep maximum
Enter Training Max
90% of your 1RM
AMRAP Calculator
Estimate from reps
Squat
lbs
Training Max: 0 lbs
Bench Press
lbs
Training Max: 0 lbs
Deadlift
lbs
Training Max: 0 lbs
Overhead Press
lbs
Training Max: 0 lbs
BBB (Boring But Big)
5×10 @ 50% TM
💡 Choose your assistance work: These exercises supplement your main 5/3/1 lifts to build strength, muscle, and work capacity.
Boring But Big (BBB)
5×10 @ 50% TM – Classic volume template
BBB @ 60%
5×10 @ 60% TM – More challenging variant
BBB @ 70%
5×5 @ 70% TM – Heavy volume template
First Set Last (FSL)
5×5 @ 65% TM – Dynamic effort work
Second Set Last (SSL)
5×5 @ 75% TM – Heavy volume
Joker Sets
Heavy singles after AMRAP sets
Widowmaker
1×20 @ 50% TM – High volume conditioning
Pyramid
5×65%, 3×75%, 1×85% – Progressive loading
Triumvirate
5×65%, 5×75%, 5×85% – Wave loading
Anchor
5×5 @ 60% TM – Moderate volume
Main Work Only
No assistance work – Pure 5/3/1
💡 How 5/3/1 Works
Week 1: 3×5 @ 65%, 75%, 85% (5+ on last set)
Week 2: 3×3 @ 70%, 80%, 90% (3+ on last set)
Week 3: 5/3/1 @ 75%, 85%, 95% (1+ on last set)
Week 4: Deload @ 40%, 50%, 60%
Your Training Max is 90% of your 1RM by default. After each 4-week cycle, add +5 lbs to upper body and +10 lbs to lower body lifts.
Week 2: 3×3 @ 70%, 80%, 90% (3+ on last set)
Week 3: 5/3/1 @ 75%, 85%, 95% (1+ on last set)
Week 4: Deload @ 40%, 50%, 60%
Your Training Max is 90% of your 1RM by default. After each 4-week cycle, add +5 lbs to upper body and +10 lbs to lower body lifts.
📋
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