{
  "calculator": "wendler-531-planner",
  "title": "Wendler 5/3/1 Planner",
  "site": "AI Fit Hub",
  "input": {},
  "defaults_used": {
    "squat_1rm": 140,
    "bench_1rm": 100,
    "deadlift_1rm": 180,
    "ohp_1rm": 60,
    "training_max_pct": 90
  },
  "result": {
    "trainingMaxPct": 90,
    "primaryLift": "deadlift",
    "primaryTrainingMax": 162.5,
    "lifts": [
      {
        "lift": "squat",
        "oneRm": 140,
        "trainingMax": 125,
        "weeks": [
          {
            "week": 1,
            "label": "Week 1 — 5s",
            "sets": [
              {
                "reps": "5",
                "percent": 65,
                "weightKg": 82.5
              },
              {
                "reps": "5",
                "percent": 75,
                "weightKg": 95
              },
              {
                "reps": "5+",
                "percent": 85,
                "weightKg": 107.5
              }
            ]
          },
          {
            "week": 2,
            "label": "Week 2 — 3s",
            "sets": [
              {
                "reps": "3",
                "percent": 70,
                "weightKg": 87.5
              },
              {
                "reps": "3",
                "percent": 80,
                "weightKg": 100
              },
              {
                "reps": "3+",
                "percent": 90,
                "weightKg": 112.5
              }
            ]
          },
          {
            "week": 3,
            "label": "Week 3 — 5/3/1",
            "sets": [
              {
                "reps": "5",
                "percent": 75,
                "weightKg": 95
              },
              {
                "reps": "3",
                "percent": 85,
                "weightKg": 107.5
              },
              {
                "reps": "1+",
                "percent": 95,
                "weightKg": 120
              }
            ]
          },
          {
            "week": 4,
            "label": "Week 4 — Deload",
            "sets": [
              {
                "reps": "5",
                "percent": 40,
                "weightKg": 50
              },
              {
                "reps": "5",
                "percent": 50,
                "weightKg": 62.5
              },
              {
                "reps": "5",
                "percent": 60,
                "weightKg": 75
              }
            ]
          }
        ]
      },
      {
        "lift": "bench",
        "oneRm": 100,
        "trainingMax": 90,
        "weeks": [
          {
            "week": 1,
            "label": "Week 1 — 5s",
            "sets": [
              {
                "reps": "5",
                "percent": 65,
                "weightKg": 57.5
              },
              {
                "reps": "5",
                "percent": 75,
                "weightKg": 67.5
              },
              {
                "reps": "5+",
                "percent": 85,
                "weightKg": 77.5
              }
            ]
          },
          {
            "week": 2,
            "label": "Week 2 — 3s",
            "sets": [
              {
                "reps": "3",
                "percent": 70,
                "weightKg": 62.5
              },
              {
                "reps": "3",
                "percent": 80,
                "weightKg": 72.5
              },
              {
                "reps": "3+",
                "percent": 90,
                "weightKg": 80
              }
            ]
          },
          {
            "week": 3,
            "label": "Week 3 — 5/3/1",
            "sets": [
              {
                "reps": "5",
                "percent": 75,
                "weightKg": 67.5
              },
              {
                "reps": "3",
                "percent": 85,
                "weightKg": 77.5
              },
              {
                "reps": "1+",
                "percent": 95,
                "weightKg": 85
              }
            ]
          },
          {
            "week": 4,
            "label": "Week 4 — Deload",
            "sets": [
              {
                "reps": "5",
                "percent": 40,
                "weightKg": 35
              },
              {
                "reps": "5",
                "percent": 50,
                "weightKg": 45
              },
              {
                "reps": "5",
                "percent": 60,
                "weightKg": 55
              }
            ]
          }
        ]
      },
      {
        "lift": "deadlift",
        "oneRm": 180,
        "trainingMax": 162.5,
        "weeks": [
          {
            "week": 1,
            "label": "Week 1 — 5s",
            "sets": [
              {
                "reps": "5",
                "percent": 65,
                "weightKg": 105
              },
              {
                "reps": "5",
                "percent": 75,
                "weightKg": 122.5
              },
              {
                "reps": "5+",
                "percent": 85,
                "weightKg": 137.5
              }
            ]
          },
          {
            "week": 2,
            "label": "Week 2 — 3s",
            "sets": [
              {
                "reps": "3",
                "percent": 70,
                "weightKg": 115
              },
              {
                "reps": "3",
                "percent": 80,
                "weightKg": 130
              },
              {
                "reps": "3+",
                "percent": 90,
                "weightKg": 147.5
              }
            ]
          },
          {
            "week": 3,
            "label": "Week 3 — 5/3/1",
            "sets": [
              {
                "reps": "5",
                "percent": 75,
                "weightKg": 122.5
              },
              {
                "reps": "3",
                "percent": 85,
                "weightKg": 137.5
              },
              {
                "reps": "1+",
                "percent": 95,
                "weightKg": 155
              }
            ]
          },
          {
            "week": 4,
            "label": "Week 4 — Deload",
            "sets": [
              {
                "reps": "5",
                "percent": 40,
                "weightKg": 65
              },
              {
                "reps": "5",
                "percent": 50,
                "weightKg": 82.5
              },
              {
                "reps": "5",
                "percent": 60,
                "weightKg": 97.5
              }
            ]
          }
        ]
      },
      {
        "lift": "ohp",
        "oneRm": 60,
        "trainingMax": 55,
        "weeks": [
          {
            "week": 1,
            "label": "Week 1 — 5s",
            "sets": [
              {
                "reps": "5",
                "percent": 65,
                "weightKg": 35
              },
              {
                "reps": "5",
                "percent": 75,
                "weightKg": 42.5
              },
              {
                "reps": "5+",
                "percent": 85,
                "weightKg": 47.5
              }
            ]
          },
          {
            "week": 2,
            "label": "Week 2 — 3s",
            "sets": [
              {
                "reps": "3",
                "percent": 70,
                "weightKg": 37.5
              },
              {
                "reps": "3",
                "percent": 80,
                "weightKg": 45
              },
              {
                "reps": "3+",
                "percent": 90,
                "weightKg": 50
              }
            ]
          },
          {
            "week": 3,
            "label": "Week 3 — 5/3/1",
            "sets": [
              {
                "reps": "5",
                "percent": 75,
                "weightKg": 42.5
              },
              {
                "reps": "3",
                "percent": 85,
                "weightKg": 47.5
              },
              {
                "reps": "1+",
                "percent": 95,
                "weightKg": 52.5
              }
            ]
          },
          {
            "week": 4,
            "label": "Week 4 — Deload",
            "sets": [
              {
                "reps": "5",
                "percent": 40,
                "weightKg": 22.5
              },
              {
                "reps": "5",
                "percent": 50,
                "weightKg": 27.5
              },
              {
                "reps": "5",
                "percent": 60,
                "weightKg": 32.5
              }
            ]
          }
        ]
      }
    ]
  },
  "provenance": {
    "run": "https://aifithub.io/api/run/wendler-531-planner",
    "page": "https://aifithub.io/wendler-531-planner/",
    "methodology": "https://aifithub.io/methodology/wendler-531-planner/",
    "contract": "https://aifithub.io/contracts/wendler-531-planner.json",
    "engine": "https://aifithub.io/engines/wendler-531-planner.js",
    "engine_sha256": "2f5c51e003271994d59eb35fb65ef3d7d0994091eaadbef2c0698b74c3305460",
    "build": "9e8a56a16bda662ba90601b49561a2b176e9c379"
  },
  "disclaimer": "General fitness estimates — not medical advice.",
  "license": "https://creativecommons.org/licenses/by/4.0/",
  "cite": "AI Fit Hub, Wendler 5/3/1 Planner (engine 2f5c51e00327), https://aifithub.io/api/run/wendler-531-planner"
}