5/3/1 is a simple, proven strength programme built around four lifts – squat, bench press, deadlift and overhead press. Each lift is trained once a week, with the last set done for as many reps as possible (“+” sets).
How to use the 5/3/1 Lifting Calculator
- Weight lifted
- Reps performed
- Training max (% of 1RM)
- Round to
Results update as you type, every field has its own unit menu, and everything is calculated in your browser.
How it works
Enter a recent weight and reps (or your 1RM with 1 rep), the training max percentage and the smallest weight increment you can load.
Tips
- Estimate 1RM from sets of 10 reps or fewer for best accuracy.
- Use a training max of about 90% of your 1RM for programmes.
- Always use a spotter or safety bars when testing heavy lifts.
- Everything is calculated in your browser.
Common mistakes to avoid
- Testing true maxes too often.
- Using sets to failure with poor form to estimate 1RM.
- Adding weight too quickly week to week.
Inputs explained
| Field | What to enter |
|---|---|
| Weight lifted | Units: kg, lb |
| Reps performed | A number |
| Training max (% of 1RM) | A number |
| Round to | Units: kg, lb |
What each result means
- Training max = [Estimated 1RM]×[Training max (% of 1RM)]÷100
- Week 1 – set 1 (65% × 5) = round(([Training max]×0.65)÷[Round to])×[Round to]
- Week 1 – set 2 (75% × 5) = round(([Training max]×0.75)÷[Round to])×[Round to]
- Week 1 – set 3 (85% × 5+) = round(([Training max]×0.85)÷[Round to])×[Round to]
- Week 2 – set 1 (70% × 3) = round(([Training max]×0.7)÷[Round to])×[Round to]
- Week 2 – set 2 (80% × 3) = round(([Training max]×0.8)÷[Round to])×[Round to]
- Week 2 – set 3 (90% × 3+) = round(([Training max]×0.9)÷[Round to])×[Round to]
- Week 3 – set 1 (75% × 5) = round(([Training max]×0.75)÷[Round to])×[Round to]
- Week 3 – set 2 (85% × 3) = round(([Training max]×0.85)÷[Round to])×[Round to]
- Week 3 – set 3 (95% × 1+) = round(([Training max]×0.95)÷[Round to])×[Round to]
- Week 4 – set 1 (deload 40% × 5) = round(([Training max]×0.4)÷[Round to])×[Round to]
- Week 4 – set 2 (50% × 5) = round(([Training max]×0.5)÷[Round to])×[Round to]
- Week 4 – set 3 (60% × 5) = round(([Training max]×0.6)÷[Round to])×[Round to]
Example values
How the main result changes when Weight lifted changes and everything else stays at the example values above:
| Weight lifted (kg) | Training max (kg) |
|---|---|
| 50 | 52.5 |
| 75 | 78.8 |
| 100 | 105 |
| 125 | 131.3 |
| 150 | 157.5 |
| 200 | 210 |
Formula
1RM (Epley) = w × (1 + reps ÷ 30) · Training max = 90% × 1RM · Week 1: 65/75/85% × 5 · Week 2: 70/80/90% × 3 · Week 3: 75/85/95% × 5/3/1 · Week 4 (deload): 40/50/60% × 5
Worked example
Inputs — Weight lifted: 100 kg; Reps performed: 5; Training max (% of 1RM): 90; Round to: 2.5 kg.
Results — Estimated 1RM = 116.7 kg; Training max = 105 kg; Week 1 – set 1 (65% × 5) = 67.5 kg; Week 1 – set 2 (75% × 5) = 80 kg; Week 1 – set 3 (85% × 5+) = 90 kg; Week 2 – set 1 (70% × 3) = 72.5 kg; Week 2 – set 2 (80% × 3) = 85 kg; Week 2 – set 3 (90% × 3+) = 95 kg; Week 3 – set 1 (75% × 5) = 80 kg; Week 3 – set 2 (85% × 3) = 90 kg; Week 3 – set 3 (95% × 1+) = 100 kg; Week 4 – set 1 (deload 40% × 5) = 42.5 kg; Week 4 – set 2 (50% × 5) = 52.5 kg; Week 4 – set 3 (60% × 5) = 62.5 kg.
Key terms
- Training max
- Working max used to calculate the programme, usually 90% of 1RM.
Frequently asked questions
Why use a training max?
Training at 90% of your max lets you progress steadily without stalling.
How much do I add each cycle?
2.5 kg (5 lb) for upper-body lifts, 5 kg (10 lb) for lower-body lifts.
What are "+" sets?
Do as many good reps as you can on the last set.
What about assistance work?
Add a few accessory exercises – "Boring But Big" is a popular template.