Training tool

5/3/1 calculator

Enter your one-rep max and get the training max plus every working set for the whole cycle.

One-rep max

Unit

kg lb

Training max

85% 90%

Want this done for you, every session?

FitJur runs the whole cycle for you: the sets for today, the rep record to beat, and the bump to your training max when the cycle ends.

Start for free

How it works

5/3/1 is built on a training max, a number set at 85 to 90 percent of your real one-rep max. Every set in the program is a percentage of that, so even the heaviest day leaves something in the tank.

Week 1 is three sets of five, week 2 three sets of three, week 3 a five, a three and a single. The last set of each day is a plus set: as many good reps as you have. Week 4 is a light deload before the next cycle.

After a cycle, add 2.5 kg or 5 lb to the training max for upper-body lifts and 5 kg or 10 lb for lower-body lifts, then run it again.

The cycle

Percentages of the training max for each week. The calculator rounds every set to the nearest plate.

Week	Sets
Week 1 · 5s	65% × 5 · 75% × 5 · 85% × 5+
Week 2 · 3s	70% × 3 · 80% × 3 · 90% × 3+
Week 3 · 5/3/1	75% × 5 · 85% × 3 · 95% × 1+
Week 4 · Deload	40% × 5 · 50% × 5 · 60% × 5

Questions

85 or 90 percent?

90 is the original and works if your max is current and accurate. 85 is the safer pick if you have not tested recently, are coming back from time off, or keep missing plus-set reps.

What if I do not know my one-rep max?

Estimate it from a heavy set of 3 to 5 reps with the one-rep max calculator, then use that number here.

How many reps on the plus set?

As many clean reps as you can with one or two left in reserve. Beating your rep record at the same weight is how you know the cycle is working.