5/3/1 Calculator

This calculator works out your sets using Wendler’s 5/3/1 percentages.

Note, this is just a real basic calculator, to get the most out of this training system, you really need to purchase this book, there is loads more information on assistance work, technique, conditioning etc. It is available from Amazon or from elitefts.com

These are working sets, it is probably a good idea to do some warm up sets beforehand.

Set 3 is always as many as you can do.

Firstly enter a weight in the textbox and then the amount of reps from the drop down list that you can do with it. Finally click the “Calculate” button – voila!

Weight:


Reps:

For those of you that don’t know, Wendler’s 5/3/1 is an awesome training programme,
it really is the nuts.

The beauty of it, is it’s simplicity and proven track record at increasing your
raw strength.

You can buy the ebook on it by clicking here and learn how do it properly from the man
himself.

1 rep max is calculated on percentages based on crtical bench’s 1rm chart – http://www.criticalbench.com/weight-training-chart.htm

You can also download a spreadheet version of the LiftingReport-531 calculator here

* Disclaimer, this is just something I knocked up in my lunch break and is not an official Wendler 5/3/1 calculator and has no affiliation to Jim Wendler

10 thoughts on “5/3/1 Calculator

  1. thank you so much for this. i feel like an idiot when it comes to math. and with lbs-kg problem added, i was about to go crazy. thanks!

  2. question on adding weight,m i add 10lbs and 5lbs on every set after first cycle or only on 1+ sets?after first cycle to recalculate 1rm or not? tnx

  3. Hi

    As far as I can remember, when I was doing 5/3/1, I was adding around 10lbs to the big lifts i.e. squats, deads etc. This would be added to your training max and recalculate your reps/sets off this for your next cycle.

    Your best bet might be to check out the official forum though:
    http://www.jimwendler.com/forum/forum.php

    Thanks

  4. Quick question, are these numbers given based on certain percentages of my 1rm? 75% 85% stuff like that.

  5. will someone please tell me how I add weight after every 4 weeks. pardon me i’m new to this percentage based programming

  6. @Thomas – Increase between 2.5kg to 5kg for all the big lifts after every 4 weeks, so if on W1 you were benching 100kg as your top set, on W5 use either 102.5kg or 105kg depending on how easy your last cycle was.

    This is assuming you hit your target reps in previous 4 week cycle, if not then restart by reducing your weights. Hope this helps.

  7. Can’t thank you enough for this awesome tool. I’ve been using this and a notebook for weeks. Been meaning to put together a master spreadsheet but I think I’ll just use this web page forever. Perfect simplicity. Only issue is I still have to calculate my warmup sets with a calculator. Would be the ultimate weapon if this tool included the 5×40%, 5×50% & 3×60% warmup set weights as well.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>