531 Lifting Calculator

What Is the 5/3/1 Lifting Calculator?

The 5/3/1 Lifting Calculator turns a one-rep max into a four-week strength plan using Jim Wendler's 5/3/1 method. It supports two input modes: enter a known one-rep max (1RM), or estimate one from the weight and reps you lifted. In both cases the tool treats the resulting number as your training max and prints the prescribed sets for weeks 1 through 4. For a broader strength estimate, see the One Rep Max Calculator and the Bench Press Calculator.

How the Calculation Works

When you estimate from a submaximal set, the tool uses the Epley formula:

$$\text{1RM} = \text{weight} \times \left(1 + \frac{\text{reps}}{30}\right)$$

where weight is the load lifted and reps is the number completed. Many 5/3/1 lifters program from a training max set at about 90% of their true 1RM:

$$\text{Training Max} = \text{1RM} \times 0.90$$

Each working set is then a percentage of that training max:

$$\text{Set Weight} = \text{Training Max} \times \text{Week Percentage}$$

Week 1 uses 65, 75 and 85% for 5, 5 and 5+ reps. Week 2 uses 70, 80 and 90% for 3, 3 and 3+ reps. Week 3 uses 75, 85 and 95% for 5, 3 and 1+ reps. Week 4 is a deload at 40, 50 and 60% for 5 reps each. The plus sign marks the AMRAP set, where you rep out beyond the target when form allows.

Worked Example

Suppose your true 1RM is 100 kg, so your training max is 90 kg. Week 1 sets are 90 x 0.65 = 58.5 kg, 90 x 0.75 = 67.5 kg and 90 x 0.85 = 76.5 kg. Week 3 sets are 90 x 0.75 = 67.5 kg, 90 x 0.85 = 76.5 kg and 90 x 0.95 = 85.5 kg. If you instead lifted 80 kg for 5 reps, the estimate is 80 x (1 + 5/30) = 93.3 kg.