Generate exact weights for all four weeks of Jim Wendler's 5/3/1 program. Enter your 1RM or training max for squat, bench press, deadlift, and overhead press.
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Training Max (TM) is 90% of your true 1RM. All percentages in the program are calculated off the TM, not your actual max. Weights are rounded to the nearest 5 lbs.
Track your workouts, log your nutrition, and hit your protein targets to support every cycle of 5/3/1 — all in one app.
Jim Wendler developed 5/3/1 after years of training with heavy weights under the guidance of Louie Simmons at Westside Barbell. After burning out on max-effort work and reaching a body weight of 270 lbs, Wendler stripped his training down to its fundamentals: get stronger on the four big lifts, add weight to the bar slowly, and do it forever.
The central insight of 5/3/1 is that slow progress compounds. Adding 5 lbs to a bench press every four weeks results in 65 lbs of progress in a year. Adding 10 lbs to a squat every four weeks adds 130 lbs in a year. These numbers assume no stalling, which is achievable precisely because the weights never feel impossibly heavy — you are always training at submaximal intensities that allow consistent performance and recovery.
The first week uses three working sets at 65%, 75%, and 85% of your Training Max for the prescribed reps of 5, 5, and 5+ (AMRAP on the last set). This is an accumulation week that builds volume and technique. The 85% AMRAP set often yields 8–12 reps for intermediate lifters, creating significant work capacity.
Intensities climb to 70%, 80%, and 90% of TM for sets of 3, 3, and 3+. The 90% AMRAP set is heavier than anything in week 1, typically yielding 4–8 reps. Total volume is slightly lower than week 1 but the average intensity is higher, shifting the training stimulus toward strength development.
The signature week of the program: sets of 5 at 75%, 3 at 85%, and 1+ at 95%. The 95% set is the heaviest work of the cycle. For lifters whose TM is set correctly at 90% of their true 1RM, this represents roughly 85% of actual max — challenging but not maximal. Most lifters hit 2–5 reps on this set.
The deload uses 40%, 50%, and 60% of TM for 5 reps each. These weights feel light by design. The deload is not a rest week — you still train — but the reduced intensity allows accumulated fatigue to dissipate so you can begin the next cycle fresh. Wendler is explicit: do not skip the deload.
The most common mistake new 5/3/1 lifters make is setting their Training Max too high. If your TM equals your true 1RM, the 95% week requires 95% of your actual max — a near-maximal effort that accumulates fatigue rapidly and prevents long-term progress.
Wendler recommends a conservative starting TM: take 90% of your best recent lift (a true 1RM or estimated from a recent 3–5 rep set). For beginners or those returning from a layoff, starting at 85% of 1RM is even more conservative and will result in faster initial progress.
If you are new to 5/3/1 and your 1RM is estimated rather than tested, consider reducing the estimated 1RM by 10% before applying the 90% TM calculation. Starting lighter never hurts — you will still add weight each cycle.
After your main 5/3/1 work, perform 5 sets of 10 reps at 50% of your Training Max for the same lift or a related movement. Squat day might use leg press or front squat for BBB. Bench day might use incline dumbbell press. BBB is the most popular 5/3/1 template because it builds both size and work capacity. It is unglamorous, often painful, and brutally effective.
Return to the weight of your first working set (65% in week 1) and perform 5 sets of 5–8 reps. FSL is less demanding than BBB, making it appropriate for lifters training four days per week, those prioritizing recovery, or anyone who finds BBB unsustainably taxing alongside their other training. FSL still provides meaningful volume and reinforces the movement pattern.
Wendler recommends supplementing the main work with unilateral movements, core work, and pulling exercises. Common additions include dumbbell rows, pull-ups, dips, leg raises, and lunges. Assistance work should complement the main lift without creating so much fatigue that it compromises main lift performance.
5/3/1's progression scheme is simple: after each four-week cycle, increase your Training Max by 5 lbs for upper body lifts and 10 lbs for lower body lifts (2.5 kg and 5 kg in metric). These increases feel small but are sustainable indefinitely for intermediate lifters.
If you stall — meaning you consistently fail to hit the minimum reps on your AMRAP sets — Wendler prescribes a TM reset: drop back by 10% and rebuild. This “two steps forward, one step back” approach keeps the program running for years rather than months.
| Lift | Increase per cycle | Annual gain (lbs) | Annual gain (kg) |
|---|---|---|---|
| Squat | 10 lbs / 5 kg | 130 | 65 |
| Deadlift | 10 lbs / 5 kg | 130 | 65 |
| Bench Press | 5 lbs / 2.5 kg | 65 | 32.5 |
| Overhead Press | 5 lbs / 2.5 kg | 65 | 32.5 |
Assumes no stalls and 13 cycles per year (52 weeks / 4 weeks per cycle).
5/3/1 is a strength program, and strength requires adequate protein and sufficient total calories. Most intermediate lifters training for strength should target 0.7–1.0 g of protein per pound of body weight (1.6–2.2 g/kg) daily. Caloric intake depends on your goal: a slight surplus of 200–400 kcal supports strength gains with minimal fat accumulation, while maintenance calories preserve strength during fat loss phases.
Deload weeks are an opportunity to dial in nutrition. With reduced training stress, some lifters lower calories slightly. However, connective tissue and neural recovery from hard training cycles benefits from continued high protein intake even during deload weeks.
5/3/1 is a four-week strength training cycle created by Jim Wendler. It organizes training around four compound lifts (squat, bench, deadlift, overhead press) using progressively heavier percentages each week, followed by a deload. The program is built on slow, consistent progression using a Training Max set at 90% of your actual one-rep max.
The Training Max (TM) is 90% of your true 1RM and is the weight all program percentages are based off. Using a TM below your actual max keeps the work submaximal and sustainable over months and years without burnout.
AMRAP means As Many Reps As Possible. In 5/3/1, the final set of weeks 1, 2, and 3 is performed for as many reps as you can manage with good form. The prescribed number (5+, 3+, or 1+) is a minimum — performing more reps generates additional volume and tracks your progress.
Yes. Wendler is explicit that the deload is not optional. It allows accumulated fatigue to clear so you begin each new cycle fresh. Skipping deloads leads to stagnation and injury over time.
Add 5 lbs (2.5 kg) to your upper body TM (bench and overhead press) and 10 lbs (5 kg) to your lower body TM (squat and deadlift) after completing each four-week cycle.
Boring But Big (BBB) is an assistance template where you perform 5 sets of 10 reps at 50% of your TM for the main lift after completing the day's 5/3/1 work. It builds muscle mass and work capacity. The calculator shows your BBB weight for each lift.