531 Calculator: Wendler 5/3/1 Weights for Every Week
531 calculator for all four lifts: training max, every week's sets, Boring But Big or FSL, the reps your + set needs to beat your max, and next cycle's numbers.
Training max stuck for two cycles? The diagnosis finds what is holding it.
5s week.
- 65%185× 5
- 75%215× 5
- 85%240× 5+
10 reps on the + set beats your current max of 315 lb.
Then 5 × 10 at 140 lb
Next cycle TM: 293.5 lb
- 65%130× 5
- 75%150× 5
- 85%170× 5+
10 reps on the + set beats your current max of 225 lb.
Then 5 × 10 at 100 lb
Next cycle TM: 207.5 lb
- 65%235× 5
- 75%275× 5
- 85%310× 5+
10 reps on the + set beats your current max of 405 lb.
Then 5 × 10 at 180 lb
Next cycle TM: 374.5 lb
- 65%80× 5
- 75%90× 5
- 85%105× 5+
9 reps on the + set beats your current max of 135 lb.
Then 5 × 10 at 60 lb
Next cycle TM: 126.5 lb
Every weight is a percentage of the training max, rounded to 5 lb. After week 4, raise the training max by 5 lb for bench and press, 10 lb for squat and deadlift, as long as every + set hit its minimum.
Sources: Wendler, 5/3/1: How to Build Pure Strength; Wendler, Boring But Big (50–60% of TM); Wendler, The Training Max.
Training max stuck for two cycles? Find out why- Published
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Enter your squat, bench, deadlift and overhead press above, as maxes or as a recent hard set, and the 531 calculator writes out all four weeks: three main sets per lift, the supplemental work you pick, and next cycle's training max. Each + set also shows the reps that would beat your current max, so every top set has a number to chase.
How does the 531 calculator work?
It takes a training max, usually 90% of your one-rep max, and applies Jim Wendler's percentages: 65/75/85% for fives in week 1, 70/80/90% for triples in week 2, 75/85/95% for 5/3/1 in week 3, and a 40/50/60% deload (Wendler, 5/3/1). Weights round to 5 lb or 2.5 kg.
After week 4, the training max goes up 5 lb (2.5 kg) for bench and press and 10 lb (5 kg) for squat and deadlift. The cards above show that next number for each lift.
What training max should you use?
90% of a true max is the original; 85% is the forgiving choice if your max is a guess or your last cycle ground to a halt. Wendler's beginner version uses 80–85%, and his rule is that every rep should be fast and clean (Wendler, 5/3/1 for Beginners). If you do not know your max, enter a recent set instead and the calculator estimates it.
What weight for Boring But Big?
50–60% of the training max for five sets of ten, Wendler's own range (Wendler, Boring But Big). Start at 50%, lower on squats and deadlifts if you are new to it: fifty extra reps make even fit lifters very sore. First Set Last is the lighter option, five sets of five at the week's first-set weight.
How many reps on the + set?
At least the minimum: 5, 3 or 1. Beyond that, each card shows the reps that would beat your current estimated max at that weight. With a 300 lb max, 230 × 10 does it in week 1. Rep records are how 5/3/1 measures progress, and ending sets near failure is where muscle growth rises too (Robinson et al., 2024). See AMRAP sets for how to run them safely.
Does 5/3/1 still work for intermediate lifters?
Yes; that is who it suits best. Varying the load across weeks raised one-rep maxes more than training at one fixed load in a meta-analysis of 18 studies (Williams et al., 2017). The full 5/3/1 program guide covers templates and assistance work.
If your training max has not moved for two cycles despite hitting the minimums, the percentages are not the problem. Food, sleep or recovery usually is: find out which one.
FAQ
How often should you raise the training max?
Every four-week cycle, by 5 lb for upper-body lifts and 10 lb for lower-body lifts, as long as every + set hit its minimum.
What if I miss the minimum on a + set?
Finish the cycle, then drop that lift's training max by about 10% and build back up.
Can I do 5/3/1 three days a week?
Yes. Rotate the four lifts across three days, or use the beginner version, which trains two lifts per session.
Is the 531 calculator the same for kilograms?
Yes. Switch to kg and every weight rounds to 2.5 kg, with 2.5 and 5 kg training-max jumps.
Written and maintained by LiftDecode. Training and nutrition education for healthy adults, not medical advice — if you have a health condition or an injury, talk to a professional who can examine you.