5/3/1 Calculator
Generate the classic four-week 5/3/1 main-lift template for bench press, overhead press, squat or deadlift. Choose a training max, cycle increment and plate sizes, then print or download the plan.
First cycle training max: 202.5 lb
Classic 4-week 5/3/1 main-lift template, including week 4 deload. A + means at least the listed reps, with extra controlled reps if appropriate. Assistance work is not prescribed here. Progression increments are planned, not guaranteed.
| Cycle/week | TM | % of TM | Reps | Load (lb) | Plates per side |
|---|---|---|---|---|---|
| 1/1 | 202.5 | 65% | 5 | 130 | 1 × 35 + 1 × 5 + 1 × 2.5 |
| 1/1 | 202.5 | 75% | 5 | 150 | 1 × 45 + 1 × 5 + 1 × 2.5 |
| 1/1 | 202.5 | 85% | 5+ | 170 | 1 × 35 + 1 × 25 + 1 × 2.5 |
| 1/2 | 202.5 | 70% | 3 | 140 | 1 × 45 + 1 × 2.5 |
| 1/2 | 202.5 | 80% | 3 | 160 | 1 × 45 + 1 × 10 + 1 × 2.5 |
| 1/2 | 202.5 | 90% | 3+ | 180 | 1 × 45 + 2 × 10 + 1 × 2.5 |
| 1/3 | 202.5 | 75% | 5 | 150 | 1 × 45 + 1 × 5 + 1 × 2.5 |
| 1/3 | 202.5 | 85% | 3 | 170 | 1 × 35 + 1 × 25 + 1 × 2.5 |
| 1/3 | 202.5 | 95% | 1+ | 190 | 1 × 45 + 1 × 25 + 1 × 2.5 |
| 1/4 | 202.5 | 40% | 5 | 80 | 1 × 10 + 1 × 5 + 1 × 2.5 |
| 1/4 | 202.5 | 50% | 5 | 100 | 1 × 25 + 1 × 2.5 |
| 1/4 | 202.5 | 60% | 5 | 120 | 1 × 35 + 1 × 2.5 |
| 2/1 | 207.5 | 65% | 5 | 130 | 1 × 35 + 1 × 5 + 1 × 2.5 |
| 2/1 | 207.5 | 75% | 5 | 155 | 1 × 45 + 1 × 10 |
| 2/1 | 207.5 | 85% | 5+ | 175 | 1 × 45 + 2 × 10 |
| 2/2 | 207.5 | 70% | 3 | 145 | 1 × 45 + 1 × 5 |
| 2/2 | 207.5 | 80% | 3 | 165 | 1 × 35 + 1 × 25 |
| 2/2 | 207.5 | 90% | 3+ | 185 | 1 × 45 + 1 × 25 |
| 2/3 | 207.5 | 75% | 5 | 155 | 1 × 45 + 1 × 10 |
| 2/3 | 207.5 | 85% | 3 | 175 | 1 × 45 + 2 × 10 |
| 2/3 | 207.5 | 95% | 1+ | 195 | 1 × 45 + 1 × 25 + 1 × 5 |
| 2/4 | 207.5 | 40% | 5 | 80 | 1 × 10 + 1 × 5 + 1 × 2.5 |
| 2/4 | 207.5 | 50% | 5 | 100 | 1 × 25 + 1 × 2.5 |
| 2/4 | 207.5 | 60% | 5 | 120 | 1 × 35 + 1 × 2.5 |
The exact template supported
Week 1: 65%, 75%, 85% for 5, 5, 5+ reps. Week 2: 70%, 80%, 90% for 3, 3, 3+. Week 3: 75%, 85%, 95% for 5, 3, 1+. Week 4 is the deload: 40%, 50%, 60%, each for 5 reps. All percentages are of the training max, not the actual one rep max.
For a new training max, choose 85% or 90% of a tested or estimated 1RM, or enter a training max you have already chosen. Default progression is 5 lb or 2.5 kg for upper-body lifts, and 10 lb or 5 kg for lower-body lifts, per cycle. These are conventional unit-specific increments, not exact unit conversions. You can change the increment, including zero.
A + marks a rep-record opportunity rather than a required failure set. This calculator covers the original main-lift schedule, not every later 5/3/1 variation, assistance template or 7th Week Protocol. Reduce or reset your training max when the programmed work stops being repeatable.
Frequently asked questions
Should I enter my actual max or training max?
Choose the matching starting-number mode. If you enter a training max directly, the calculator does not reduce it again.
Does week 4 include plus sets?
No. The supported classic fourth week is a deload with 5 reps at 40%, 50% and 60% of training max.
Does this prescribe my entire program?
No. It generates the main-lift sets. Choose assistance, conditioning and weekly scheduling separately, and consult the original author's program materials.