5/3/1 Wendler Program Calculator – 4 Weeks, AMRAP

Week	Day	Set 1	Set 2	Set 3
1 5/5/5+	Squat	65% × 5	75% × 5	85% × 5+
Bench	65% × 5	75% × 5	85% × 5+
Deadlift	65% × 5	75% × 5	85% × 5+
Press	65% × 5	75% × 5	85% × 5+
2 3/3/3+	Squat	70% × 3	80% × 3	90% × 3+
Bench	70% × 3	80% × 3	90% × 3+
Deadlift	70% × 3	80% × 3	90% × 3+
Press	70% × 3	80% × 3	90% × 3+
3 5/3/1+	Squat	75% × 5	85% × 3	95% × 1+
Bench	75% × 5	85% × 3	95% × 1+
Deadlift	75% × 5	85% × 3	95% × 1+
Press	75% × 5	85% × 3	95% × 1+
4 Deload	Squat	40% × 5	50% × 5	60% × 5
Bench	40% × 5	50% × 5	60% × 5
Deadlift	40% × 5	50% × 5	60% × 5
Press	40% × 5	50% × 5	60% × 5

How the 5/3/1 Wendler Program Works

5/3/1 Wendler is a 4-week, 4-day-per-week strength program. Each training day focuses on one main lift — squat, bench press, deadlift, or shoulder press — at a top-set pattern that changes week to week (5s, 3s, then 5/3/1, then a deload). All weights are calculated from a Training Max (TM), typically 85–90% of your 1RM. The TM creates the buffer that lets you progress slowly and sustainably.

The last working set of every main lift is an AMRAP — "as many reps as possible" with good form. That set helps you track progress and see whether your Training Max is set appropriately.

After completing the 4-week cycle, raise your Training Max by 5 lbs (2.5 kg) for upper-body lifts (bench, press) and 10 lbs (5 kg) for lower-body lifts (squat, deadlift), then start the next cycle. Small, sustainable jumps add up over months — not weekly PRs.

Full guide: deload, progression, supplemental work →

5/3/1 Wendler Calculator FAQ

What is a Training Max in 5/3/1?

Instead of basing your working weights on your true 1RM, Wendler uses a Training Max (TM) — typically 85–90% of your actual 1RM. All percentages in the 5/3/1 program are calculated from this TM, not from your true max.

What does 5+, 3+, 1+ mean in 5/3/1?

The + marks an AMRAP set — "As Many Reps As Possible." Hit the minimum reps shown, then continue for clean reps while technique stays solid. These sets help you track progress and adjust your Training Max over time.

What is supplemental work and where should I start?

After your main 5/3/1 sets, supplemental work adds planned volume without replacing the main lift. A common starting point is BBB (Boring But Big): 5 sets of 10 reps of the same lift at 50% of your Training Max.

The calculator also includes BBS as a strength-focused variant, the FSL family, SSL, Widowmaker, and Joker Sets. Pick one in Settings → Supplemental work; the calculator shows no extra work rows during the deload week.

Which supplemental template should I choose first?

If you are new to 5/3/1, start with None or FSL 5×5. FSL 5×5 adds simple back-off work after the main lift. BBB adds much more volume, so use it only if recovery is good.

Assistance work is separate; use the guide examples after the main work.

What does 5's PRO change?

5's PRO turns every working set into 5 reps. The final set is no longer an AMRAP, so this calculator disables FSL AMRAP and Joker Sets while 5's PRO is active.

What is the deload week?

Week 4 uses lighter weights (40–60% TM) at low volume. This planned recovery week lets your body adapt to the previous 3 weeks of heavy training before the next cycle.

How do I progress to the next 5/3/1 cycle?

After the 4-week cycle finishes (including the deload), add 5 lbs (2.5 kg) to your Training Max for upper-body lifts and 10 lbs (5 kg) for lower-body lifts. Recalculate the cycle with the new TM and start over. If you missed reps on multiple AMRAP sets in the previous cycle, hold the TM steady or lower it 5–10% — Wendler calls this a "reset."

See the full FAQ in the guide →

5/3/1 WENDLER PROGRAM