5/3/1 Strength Program Calculator
Enter your working max or 1RM and get a week-by-week 5/3/1 program for squat, bench, deadlift and overhead press - sets, reps and plate-ready weights, entirely in your browser.
No sign-up, no account - your numbers stay in your browser.
Your saved program was restored from this browser.
Your maxes
The working max is treated as 95% of your 1RM (and your 1RM as working max divided by 0.95).
Your 5/3/1 program
Deload at 60% of your week-4 top-set weight, then start the next cycle.
The single rep is your top set - attempt it on a good day, but do not max out.
No sign-up, no account - your numbers stay in your browser.
How to use the 5/3/1 calculator
This tool builds your 5/3/1 mesocycles from your maxes. Everything runs in your browser; nothing is uploaded.
5/3/1 works in 4-week cycles. Weeks 1-2 you work at 75% / 82.5% / 90%, week 3 at 80% / 87.5% / 95%, and week 4 at 85% / 92.5% / 100% of your starting weight - doing 5 reps, then 3, then a top single with each. After the cycle you deload and start the next one with a higher weight.
- Choose what you enter - your 1RM or your working max - and pick your unit (kg or lb).
- Enter a number for each lift you train. Leave a lift empty if you do not track it.
- Pick your plate increment. Every target weight is rounded down to a weight you can actually load.
- Read your cycle week by week, or switch to the full program view and copy or print it.
The deload week is shown at 60% of your week-4 top-set weight. Use it to recover, then start the next cycle with the bumped starting weight.
- If you do not know your working max, enter your 1RM - the tool derives it as 95% of your 1RM.
- Use "Log this attempt" to keep your place - your cycle and week are restored the next time you open the page, in your browser only.
- The nSuns 5/3/1 variant is shown but not yet available: its progression is pending verification against the original source (nsuns.com is offline). Use Wendler classic in the meantime.
No sign-up, no account - your numbers stay in your browser.
What you can do with this tool
Five common ways people use the 5/3/1 calculator.
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Plan your first 5/3/1 block
Start the program with a clean week-by-week table: enter your maxes once and train every set of weeks 1-4 without doing the math.
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Convert 1RM to working max
Know a tested 1RM but not a working max? Enter the 1RM and the tool derives the working max (95%) that the cycle is built from.
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Load the plates you own
Pick your plate increment and every target comes out rounded down - a weight you can actually load, never an impossible odd number.
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Keep your place mid-program
Log an attempt each week; when you come back, your cycle, current week and numbers are restored from your browser.
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Print the program for the gym
Print the full program - all four lifts, all four weeks - for the whiteboard corner when you train without a phone.
Frequently asked questions
What is 5/3/1?
5/3/1 is a strength program built around four lifts and 4-week cycles. Each week you work the same set structure - 5 reps, then 3, then a top single - at gradually higher percentages of your starting weight: 75% / 82.5% / 90% in weeks 1-2, 80% / 87.5% / 95% in week 3, and 85% / 92.5% / 100% in week 4. After that you deload and start the next cycle with a higher weight.
Working max or 1RM - which should I enter?
Either. If you enter a 1RM, the tool uses 95% of it as the working max (the cycle's starting weight). If you enter a working max, it derives the estimated 1RM as your value divided by 0.95. Pick whichever you actually know.
Why are the weights rounded down?
Because you can only load what your plates allow. Rounding down to your plate increment (1.25 kg / 2.5 kg / 2.5 lb / 5 lb) means every target weight is something you can physically put on the bar - slightly lighter than the exact percentage, never impossible to load.
What happens after week 4?
You deload (the tool shows the deload at 60% of your week-4 top-set weight), then start the next cycle with your starting weight bumped by 5 kg in kg mode or 2.5 lb in lb mode. Use the cycle selector to preview any future cycle.
Does this app store or send my data anywhere?
No sign-up and no account. If you use "Log this attempt", your cycle, week and numbers are stored only in your own browser (localStorage) and are never sent to a server. Clearing the page or your browser data removes them.