POWERLIFTING PROGRAM
5/3/1 Calculator
Jim Wendler's legendary 5/3/1 strength system. Enter your 1RMs to generate a full 4-week cycle and assistance work.
TM: 126 kg
TM: 90 kg
TM: 153 kg
TM: 58.5 kg
PROGRAM RULES
Jim Wendler 5/3/1 Core Philosophy
5/3/1 is built on the philosophy of starting light, progressing slowly, and setting personal records without burning out your nervous system.
The 4-Week Wave Structure
- Week 1 (3×5): 65% × 5, 75% × 5, 85% × 5+ (AMRAP)
- Week 2 (3×3): 70% × 3, 80% × 3, 90% × 3+ (AMRAP)
- Week 3 (5/3/1): 75% × 5, 85% × 3, 95% × 1+ (AMRAP)
- Week 4 (Deload): 40% × 5, 50% × 5, 60% × 5 (Recovery)
FAQ
Frequently Asked Questions
Everything you need to know about setting up and running 5/3/1.
The '+' signifies an AMRAP set (As Many Reps As Possible). You should perform as many clean, technical reps as you can safely complete while leaving 1 rep in the tank.
Boring But Big is the most popular 5/3/1 assistance template: after your main 5/3/1 work, perform 5 sets of 10 reps of the main lift at 50%–60% of your Training Max.