5/3/1 Calculator
5/3/1 Bench Press Calculator
Generate your full Wendler 5/3/1 cycle from your max — training max, weekly percentages, weights and rep targets.
Set Up Your Cycle
Enter your 1RM to build the cycle
Your Training Max
0 lbs
All percentages below use this number
The "+" set is an AMRAP — do as many quality reps as possible. Add ~5 lb (2.5 kg) to your training max each cycle.
The 5/3/1 Method
Jim Wendler's 5/3/1 is a slow-and-steady strength program built on one rule: train off a training max equal to about 90% of your true 1RM, not your max itself. Each four-week block moves through a 5s week, a 3s week, a 5/3/1 week, then a deload. The final set each day is an AMRAP — the more reps you grind out, the more your estimated max climbs.
Questions
5/3/1 FAQ
Why train off 90% instead of my real max?
It keeps the work submaximal and sustainable, so you can hit your reps every week and progress for months.
How much do I add each cycle?
For upper-body lifts like bench, add 5 lb (2.5 kg) to your training max after each four-week block.
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