ReadyLiftThis 5/3/1 calculator sets each training max at 90% of your one-rep max and lays out a full 4-week cycle of Jim Wendler’s 5/3/1: the 5s week, the 3s week, the 5/3/1 week and the deload, plus Boring But Big’s 5 sets of 10. Pick a later cycle and the training max goes up 5 lb on presses and 10 lb on squat and deadlift each cycle.
Enter your one-rep maxes
Training max (TM) = 90% of your one-rep max, rounded to 5 lb or 2.5 kg. Bright sets are AMRAP: as many reps as you can. No 5×10 on the deload week.
How does the calculator work out 5/3/1 weights?
Every set is a percentage of your training max (TM), which is 90% of your one-rep max. Week 1 is 65, 75 and 85% for 5 reps; week 2 is 70, 80 and 90% for 3; week 3 is 75% for 5, 85% for 3 and 95% for 1; week 4 is a deload at 40, 50 and 60%. The last set of weeks 1 to 3 is an AMRAP set.
After each 4-week cycle the TM goes up 5 lb (2.5 kg) on the bench and overhead press and 10 lb (5 kg) on the squat and deadlift. Boring But Big adds 5 sets of 10 at 50% of the TM after the main work on weeks 1 to 3; you can raise it to 60 or 70% as you adapt.
Why use a training max instead of your real max?
Working from 90% of your max leaves room to move the bar fast and get extra reps on the AMRAP sets. It is what lets 5/3/1 run for months with small, steady jumps. If you don't know your one-rep max, estimate it with our 1RM calculator.
For the full program, including the assistance work and how to schedule the four days, read our 5/3/1 Boring But Big guide.
Frequently asked questions
What is a good training max for 5/3/1?
Start at 90% of a recent, honest one-rep max. If the AMRAP sets are a grind from the first week, lower it. Starting light costs nothing: the cycle bumps catch up quickly.
What percentage should the Boring But Big sets be?
The classic template uses 50% of your training max for 5 sets of 10. Many lifters move to 60% or 70% after a few cycles. The calculator lets you pick 50, 60 or 70%.
Do you do Boring But Big on the deload week?
No. Week 4 is a deload, so you do only the three light main sets. The calculator leaves the 5×10 off week 4.
How do the cycles change the weights?
Each new 4-week cycle raises the training max by 5 lb (2.5 kg) on bench and press and 10 lb (5 kg) on squat and deadlift, and every set is recalculated from the new number. Pick Cycle 2, 3 or 4 to see them.
General training information, not medical advice. If you have an injury, a heart condition or another health concern, check with a doctor or physical therapist before starting a new program.