What is Wendler 5/3/1?

A 4-week training cycle designed around four main lifts: squat, bench press, deadlift, and overhead press. Created by Jim Wendler, the program is built on the principle of submaximal training — starting lighter than you can handle to allow for slow, steady, and sustainable progression over many cycles.

What is a Training Max?

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 program are calculated from this TM, not from your true max.

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

The + marks an AMRAP set — As Many Reps As Possible. Hit the minimum reps shown, then keep going with good form. These sets are where real progress happens.

What is the Deload week in Wendler 5/3/1?

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.

WENDLER 5/3/1

Enter your 1RM and get your complete 4-week cycle with exact weights for every set.

New to Wendler 5/3/1? Read the guide →

Select Lift

Enter your 1 Rep Max (1RM) or calculate it

Training Max = % of your 1RM

Recommended: 85-90% of your true 1RM

Week	Focus	Set 1	Set 2	Set 3

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