Wendler recommends 85% for most lifters. Percentages are of this number, not your true max.
Match the smallest plate pair you can load.
Your best set for each lift
Enter a recent hard set — weight and reps. We'll estimate your 1RM from it (Epley formula) and take your training max from that. If you already know your 1RM, enter it with 1 rep.
Enter a weight for at least one lift to generate your program.
Run this program in the 531 Tracker app
You've got the numbers. The app handles the rest — it generates the same cycle, pre-fills every target weight, logs your AMRAP sets, flags PRs automatically, and bumps your training maxes when the cycle ends. Works offline, no account needed.
Questions about 5/3/1
What is a training max, and why isn't it my 1RM?
5/3/1 runs every percentage off a training max rather than your true one-rep max. Wendler recommends setting it at 85–90% of your 1RM so that the prescribed weights stay submaximal and repeatable, week after week. Starting too heavy is the single most common way people stall on 5/3/1. If you're unsure, use 85%.
Why is this cycle three weeks instead of four?
The original 5/3/1 deloaded every fourth week. Wendler moved away from that in Beyond 5/3/1 and Forever, where the deload comes roughly every two cycles instead — that's what the "7th week protocol" does. So the cycle here is three working weeks, and the deload week is shown separately for you to run after your second cycle. If you'd rather deload every cycle, just run the deload week each time.
What do the percentages actually look like?
Week 1 is 65%, 75% and 85% for sets of 5. Week 2 is 70%, 80% and 90% for sets of 3. Week 3 is 75% for 5, 85% for 3 and 95% for 1. The last set of each day is an AMRAP — do as many reps as you can with good form. The deload week is 40%, 50% and 60% for sets of 5.
What's the difference between 5/3/1 and 3/5/1 week order?
3/5/1 simply swaps the first two weeks so you do the 3s week first. The point is that the two heaviest weeks — the 3s and the 5/3/1 week — don't land back to back. Some lifters recover better on it. The weights themselves are identical, just reordered.
What are PR sets and 5s PRO?
PR sets are the standard 5/3/1 approach: the final set of each main lift is an AMRAP, and you try to beat your previous rep record at that weight. 5s PRO drops the AMRAP entirely — every main set is a straight 5 reps at the prescribed percentage. It's less fatiguing, which is why Wendler pairs it with high-volume supplemental work like Boring But Strong.
Which template should I pick?
If you're new to lifting, 5/3/1 for Beginners. If you're new to 5/3/1 but not to training, First Set Last — it's Wendler's usual recommendation. If you want size, Boring But Big. If you want raw strength with less AMRAP fatigue, Boring But Strong with 5s PRO. Basic 5/3/1 gives you the main lifts alone so you can bolt on your own accessories.
How do I progress to the next cycle?
Add 2.5 kg (5 lb) to your upper body training maxes and 5 kg (10 lb) to your lower body training maxes, then run the next cycle. Those numbers are in the "Next cycle" column above. If you couldn't hit at least the prescribed reps on your AMRAP sets, hold the training max where it is or drop it 10% rather than pushing on.
Is this calculator free?
Yes — no signup, no email, no limits. Your numbers never leave your browser; the program is generated on your device and stored only in the page URL so you can bookmark or share it. The 531 Tracker app is a paid app with a free trial, but nothing here is gated behind it.