1RM Percentage & 5/3/1 Calculator

Turn your one-rep max into working weights: a percentage table or a Wendler 5/3/1 cycle.

One-rep max (1RM)	225
Units	lb
Show	5/3/1 cycle
Training max	90 % of 1RM
Round to	5

One-rep max (1RM)

Units

Show

Training max

% of 1RM

Wendler's 5/3/1 uses 85–90%

Round to

Training max

205 lb

90% of your 225 lb 1RM. "+" sets are as many good reps as possible. After each 4-week cycle, add 2.5 kg (5 lb) to the training max for upper-body lifts and 5 kg (10 lb) for lower-body lifts.

5/3/1 working sets

Week	Set 1	Set 2	Set 3
Week 1 (5s)	130 lb × 5	150 lb × 5	170 lb × 5+
Week 2 (3s)	140 lb × 3	160 lb × 3	180 lb × 3+
Week 3 (5/3/1)	150 lb × 5	170 lb × 3	190 lb × 1+
Week 4 (deload)	80 lb × 5	100 lb × 5	120 lb × 5

About the 1RM Percentage & 5/3/1 Calculator

Enter your one-rep max (1RM) and the plate increment you can load. Choose the percentage table to see weights from 50% to 100% with typical reps, or the 5/3/1 cycle to get every working set for four weeks from your training max.

Jim Wendler's 5/3/1 works from a training max of 85–90% of 1RM: 65/75/85% for fives, 70/80/90% for threes, 75/85/95% for 5/3/1, then a deload week. Weights are rounded to plates you can load.

The formula

Working weight = 1RM × training max % × set %, rounded to your smallest plate increment

Worked example

1RM 100 kg, training max 90%, rounding to 2.5 kg

Training max: 90 kg
Week 1: 57.5 × 5, 67.5 × 5, 77.5 × 5+
Week 3: 67.5 × 5, 77.5 × 3, 85 × 1+

Things to keep in mind

Reps at each percentage are typical ranges; they vary by person and by lift.
Warm up before working sets; warm-up sets are not listed.

Questions people ask

Don't know your 1RM?

Use the one-rep max calculator to estimate it from a set of reps.

Why a training max below 1RM?

It leaves room to progress and keeps form solid.

What does 5+ mean?

At least 5 reps, then as many more good reps as you can manage on the last set.