5/3/1 Program Calculator
Strength & Periodization Studio
Classic 4-week template · percentages use Training Max, not 1RM.
Selected working set
85 kg × 5+Week 1 · Set 3
100 kgTraining Max
85%of TM
2.5 kgrounding
Selected week sets (Week 1 · 5s)
100 × 0.85 = 85 kg
Your 4-week training cycle
Tap any set to inspect its load.Week 2 · 3s
Week 3 · 5/3/1
Week 4 · Deload
ⓘ + sets: quality extra reps; stop before form breaks down or absolute failure. Deload sets have no “+” target.
Load the bar, evenly.
Equipment illustration · see calculated plate recipe85 kg total
20 kg bar + 65 kg plates
Per side: 32.5 kg
20 kg10 kg2.5 kg
Load the same plates on both sides.
Matched pairs assumed; no inventory limit. A unit switch converts the numbers, not your equipment.
View the calculated plate layout
Schematic · plate widths and diameters are illustrative.
ⓘ Use collars and rack safeties or a competent spotter where appropriate. This tool calculates loads; it does not assess readiness or technique.
Formula & worked example
1
1RM 110 kg × 0.90 = TM 99 kg
2
Week 1 top set: 99 × 0.85 = 84.15 kg
3
Nearest 2.5 kg → 85 kg
This example uses 1RM mode; the initial live plan above uses a direct 100 kg TM. Working load = TM × percentage, then rounding.
This is the classic main-lift set template, not the full assistance, conditioning or individualized progression plan.
Frequently asked questions
Why use a Training Max?
The classic template uses 90% of a realistic 1RM as the base for working-set percentages. Direct TM mode uses your entry as-is; it does not multiply it by 90% again.
What does 5+ mean?
Five prescribed reps with the option of more good-quality reps. Keep technique sound and leave something in reserve; this calculator does not direct you to absolute failure.
Are all 5/3/1 templates identical?
No. Modern templates can use different Training Max percentages, rep prescriptions and deload schedules. This page labels and calculates the classic four-week structure only.
How are loads rounded?
The raw percentage is rounded to your chosen total-bar increment. “Nearest” rounds exact halfway values up. A plate warning appears when the chosen equipment cannot build that rounded load exactly. Never interpret a below-bar target as a negative plate weight.
Sources & references
JimWendler.comJim WendlerTraining Max principles and template variations.5/3/1Original 5/3/1 articleWendler’s classic sets, percentages and repetitions.NSCAStrength & conditioningTraining frequency and recovery context.
Source identity labels, not approval seals. Independent tool · not affiliated with Jim Wendler or NSCA. Source basis checked 19 October 2026.
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Plan classic 5/3/1 working sets for four lifts, convert 1RM to Training Max and calculate balanced plate loading.
