LongevityLab

1RM & 5/3/1 Calculator

Enter a recent set. Get your estimated 1-rep max plus working weights for a full 5/3/1 cycle (Jim Wendler).

Repvy icon
Track every 5/3/1 cycle with RepvyAuto-calculated working sets, PR tracking, deload cues.
Get

How the 5/3/1 cycle structures load

  1. Week 1: 65/75/85% of training max for 5/5/5+ reps
  2. Week 2: 70/80/90% for 3/3/3+ reps
  3. Week 3: 75/85/95% for 5/3/1+ reps (PR day)
  4. Week 4: deload 40/50/60% for 5/5/5 reps

"Training max" is 90% of estimated 1RM — Wendler's key insight is that programming off 90% rather than max produces more total volume across the cycle.

Related