Generate a 4-week Wendler 5/3/1 lifting plan with set weights and reps from your 1RM or training max, rounded to the plate.
General training information only, not medical or coaching advice.
About this tool
The Wendler 5/3/1 Calculator builds the four-week set-and-rep scheme of Jim Wendler's popular strength program from a single number. It runs in your browser and saves nothing.
Your training max (TM) is 90% of your one-rep max — enter either, and the tool derives the other. Each week uses three working sets at fixed percentages of the TM: Week 1 is 65/75/85% for 5, 5, 5+ reps; Week 2 is 70/80/90% for 3, 3, 3+; Week 3 is 75/85/95% for 5, 3, 1+; and Week 4 is a 40/50/60% deload for 5, 5, 5. The '+' sets are AMRAP (as many reps as possible) top sets. Every weight is TM × percentage, rounded to your chosen increment (5 or 2.5 lb, or 2.5 kg) so it lands on real plates.
Read across the table to load each set, and push the AMRAP sets for progress while keeping form. This is general training information, not medical or coaching advice.
Frequently asked questions
What is the training max?
The training max is 90% of your true one-rep max. Basing the percentages on a slightly lighter number keeps the working sets manageable and leaves room to grow week to week.
What do the plus sets mean?
A '+' marks an AMRAP set — you do as many good reps as possible on the last set of Weeks 1–3. Extra reps are the main progress signal in 5/3/1, but always stop before form breaks down.
Should I enter my 1RM or training max?
Either works. Choose '1RM' and the tool takes 90% for the training max; choose 'training max' if you already know it and the sets are built directly from that number.
Why round the weights?
Bars are loaded in fixed plate steps, so each set is rounded to your increment (5 or 2.5 lb, or 2.5 kg). This keeps every prescribed weight loadable on a real barbell.