Formula, in Strength Training

Wendler 5/3/1 Formula

Jim Wendler's 5/3/1 program uses a Training Max (TM) set at 90% of true 1RM as the program anchor. Four-week cycle: Week 1 sets at 65/75/85% TM × 5/5/5+ reps; Week 2 at 70/80/90% × 3/3/3+; Week 3 at 75/85/95% × 5/3/1+; Week 4 deload at 40/50/60%. After each cycle, add 5 lb to upper-body TMs and 10 lb to lower-body TMs. Sub-maximal weights enable long-term progression without burnout.

4 variables. Published May 14, 2026. By AI Fit Hub.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

Formula

training_max = 0.90 × true_1rm
week_1: 0.65 × TM × 5, 0.75 × TM × 5, 0.85 × TM × 5+
week_2: 0.70 × TM × 3, 0.80 × TM × 3, 0.90 × TM × 3+
week_3: 0.75 × TM × 5, 0.85 × TM × 3, 0.95 × TM × 1+
week_4_deload: 0.40 × TM × 5, 0.50 × TM × 5, 0.60 × TM × 5
increment_per_cycle: +5 lb upper (bench, press), +10 lb lower (squat, deadlift)

Variables

training_max

Training Max (TM)

90% of true 1RM. The conservative anchor that makes the program sustainable. Resist the urge to use full 1RM — the entire program's logic depends on the 10% buffer.

true_1rm

Real one-rep max

Recent tested or accurately estimated 1RM. Use a calculator (Epley/Brzycki) from a recent 3-5 rep max if not tested directly. Re-evaluate every 2-3 cycles if you suspect the TM is now off.

week_N

Week-specific working percentages

Each week has its own loading: Week 1 (5s), Week 2 (3s), Week 3 (5/3/1), Week 4 (deload). The '+' on the last set means AMRAP (as many reps as possible) — used to gauge progression.

increment_per_cycle

Cycle-to-cycle TM bump

Upper-body lifts (bench, overhead press) grow slower than lower-body (squat, deadlift) — biology, not philosophy. +5 lb / +10 lb is the canonical increment; can halve if AMRAP reps decline cycle-over-cycle.

Step by step

1

Determine your 1RM for each of the four lifts (squat, bench, deadlift, overhead press).

Squat 1RM = 405 lb, Bench 1RM = 245 lb, Deadlift 1RM = 495 lb, OHP 1RM = 165 lb.
2

Compute Training Max = 0.90 × 1RM. Round down to nearest 5 lb (or 2.5 kg) for clean plates.

Squat TM = 365 lb, Bench TM = 220 lb, Deadlift TM = 445 lb, OHP TM = 150 lb.
3

Use weekly percentages × TM for prescribed sets.

Squat Week 1: 0.65 × 365 = 237.5 → 235 lb × 5, 0.75 × 365 = 274 → 275 × 5, 0.85 × 365 = 310 → 310 × 5+ (push for AMRAP on last set).
4

After 4-week cycle: add 5 lb to upper TMs, 10 lb to lower TMs.

Cycle 2: Squat TM 375, Bench TM 225, Deadlift TM 455, OHP TM 155.
5

Track AMRAP rep counts on last sets. If reps stagnate or drop across cycles, hold TM (no increment) or back off 10%.

Cycle 1 Squat 5+ at 310 lb hit 8 reps. Cycle 2 at 320 lb hits 7 reps. Cycle 3 at 330 lb hits 4 reps. Stop adding load; reset TM to 0.85 × current AMRAP-derived estimate.

Worked example

Lifter starting Cycle 1 with Squat 1RM = 405 lb

True 1RM

405 lb

Training Max

0.90 × 405 = 365 lb

Week 1 (5s): 235 lb × 5, 275 lb × 5, 310 lb × 5+ Week 2 (3s): 255 lb × 3, 290 lb × 3, 330 lb × 3+ Week 3 (5/3/1): 275 lb × 5, 310 lb × 3, 345 lb × 1+ Week 4 (deload): 145 lb × 5, 185 lb × 5, 220 lb × 5

First cycle: top sets get harder but never grind to true max. After cycle, TM bumps to 375 lb (+10 lb lower-body increment). Year-over-year progress assuming consistent AMRAP improvement: ~50-100 lb on squat/deadlift, 20-40 lb on bench/press. Slower than novice linear progression — by design. Sustainable for years.

Common variations

Boring But Big (BBB): 5×10 of the main lift at 50-60% TM after the main work, for hypertrophy. Most popular 5/3/1 template.

5's PRO: never push the AMRAP set, always do exactly 5/3/5 reps as written. Less peak strength, more recovery. Better for high-volume powerlifters.

Building the Monolith: 6-week protocol with much higher accessory volume. For lifters who can recover from 6 sessions/week.

5/3/1 Forever (2017 book): the canonical reference. Many additional templates including 7th Week Protocol for testing without truly maxing.

Common error: setting TM at 95-100% of 1RM. Misses the program's recovery design. Wendler explicitly says: 'TM should feel light on Week 1'.

Run the numbers next

Strength One-Rep Max Calculator
Estimate one-rep max with Epley, Brzycki, and Lombardi formulas.
Strength Plate Loading Calculator
Calculate which weight plates to load on each side of a barbell to hit your target weight in kg or lbs.
Strength RPE to Percentage Converter
Convert RPE and reps to percentage of 1RM with a full interactive RPE chart based on the Tuchscherer table.

Sources

Wendler (2014). 5/3/1 (2nd ed.): The Simplest and Most Effective Training System. , Jim Wendler — foundational 5/3/1 reference
Wendler (2017). 5/3/1 Forever. , Jim Wendler — extended templates + auto-regulation
Wendler (2011). Beyond 5/3/1: Simple Training for Extraordinary Results. , Jim Wendler — Boring But Big template + assistance work patterns
Jovanović (2018). Strength Training Manual: The Agile Periodization Approach. , Mladen Jovanović — comparative analysis of 5/3/1 vs other periodization schemes