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5/3/1 Program Calculator
Calculate your 5/3/1 program weights, based on your training max.

Enter your training max in LB or KG, to calculate your 5/3/1 program weights.

Results
Update the above form, to update the results.

Week 1

65%

2x5

45 LB

0.00 LB

75%

2x5

45 LB

0.00 LB

85%

1x5+

45 LB

0.00 LB

Week 2

70%

2x3

45 LB

0.00 LB

80%

2x3

45 LB

0.00 LB

90%

1x3+

45 LB

0.00 LB

Week 3

75%

1x5

45 LB

0.00 LB

85%

1x3

45 LB

0.00 LB

95%

1x1+

45 LB

0.00 LB

Week 4

40%

2x5

45 LB

0.00 LB

50%

2x5

45 LB

0.00 LB

60%

2x5

45 LB

0.00 LB

FAQ
Frequently Asked Questions
What is the 5/3/1 program?
The 5/3/1 program is a strength training program created by Jim Wendler. It revolves around basic multi-joint lifts, starting light, progressing slowly, and breaking personal records.
Does the 5/3/1 program build muscle?
The 5/3/1 program in itself is a rep scheme optimized for strength gains with muscle gains as a sideshow. The 5/3/1 program works for mass while developing strength at the same time, if combined with the boring but big challenge.
What is the boring but big challenge?
The boring but big challenge is an assistance work plan for increasing muscle size. Do your basic 5/3/1 program strength work, squat, press, bench press, or deadlift. Then perform 5 sets of 10 reps with a lighter weight, the recommended weight is 50% of your training max.
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