What does the Wendler 5/3/1 Planner calculate?

Methodology for the Wendler 5/3/1 Planner: training max calculation, weekly percentages, deload structure, and citations.

What inputs does the Wendler 5/3/1 Planner require?

It takes the following inputs: squat 1rm, bench 1rm, deadlift 1rm, ohp 1rm, training max pct.

What does the Wendler 5/3/1 Planner return?

It returns: trainingMaxPct, primaryLift, primaryTrainingMax, lifts.

Is the Wendler 5/3/1 Planner free to use?

Yes. It runs entirely client-side in your browser with no signup, and is also importable as an ES module engine for AI agents.

What category does the Wendler 5/3/1 Planner belong to?

Strength. See the methodology above for formulas, assumptions, and limitations.

Methodology: Wendler 5/3/1 Planner

Scope

Generates a four-week Wendler 5/3/1 main-lift cycle for the squat, bench press, deadlift, and overhead press. Returns the training max plus three working sets per week and a deload week.

The output is a programming template, not coaching. Pick a sensible accessory plan (BBB, Triumvirate, FSL) outside the tool.

Formula

Training Max (TM) = 1RM × training_max_pct (default 90%). Working sets are TM × week_percent, rounded to the nearest 2.5 kg.

Week 1 (5/5/5+): 65% / 75% / 85%
Week 2 (3/3/3+): 70% / 80% / 90%
Week 3 (5/3/1+): 75% / 85% / 95%
Week 4 (deload): 40% / 50% / 60%

Coefficients

Parameter	Value	Note
Default training max %	`90%`	Wendler's recommendation in the original 2009 book.
Conservative TM %	`85%`	Recommended for older lifters or when AMRAPs feel grindy.
Plate rounding increment	`2.5 kg`	Matches standard kilo plate sets (5 kg, 2.5 kg, 1.25 kg).

Data sources

Wendler J. 5/3/1: The Simplest and Most Effective Training System for Raw Strength. 2nd ed. Jim Wendler LLC; 2011. — The canonical source for the 65/75/85, 70/80/90, 75/85/95 percentage scheme and the 90%-of-1RM training-max recommendation.
Wendler J. 5/3/1 Forever. Jim Wendler LLC; 2017. — Refines the deload structure and AMRAP "rep PR" guidance used in the Week 3 top set.

Assumptions

The supplied 1RMs are honest, recent (within 6 weeks), and lifted with reasonable form.
The lifter has at least 6 months of training experience and tolerates heavy singles or doubles.
Bar weight rounding is to 2.5 kg increments. Pound users should add the conversion.

Approximation range

5/3/1 is a programming template, not a measurement. The training max is intentionally conservative; expect 8-12 week running cycles to drive 5-10 kg increases on lower-body lifts and 2-5 kg on press.

Limitations

Does not generate accessory work, jumps, throws, or conditioning.
Does not auto-regulate by RPE or velocity — the AMRAP top set is the only auto-regulation hook.
Does not handle the various 5/3/1 templates (Boring But Big, FSL, Triumvirate, 5x5/3/1) explicitly.

Reproducibility

Squat 1RM 140 kg, TM% 90: TM = 140 × 0.9 = 126 → rounded to 125 kg. Week 3 top set = 125 × 0.95 = 118.75 → rounded to 120 kg × 1+ reps.

Change log

2026-05-08: methodology page first published.

One-Rep Max Calculator — Estimate the 1RMs you feed into 5/3/1.
RPE to Percentage Converter — Cross-check Week 3 top-set difficulty.
Progressive Overload Planner — Alternative weekly progression model.

Worked example

Computed by the same engine bundle served at /engines/wendler-531-planner.js. Re-runnable: the values below are the literal output of compute(engineInput).

Input

tool: wendler_531_planner
squat_1rm: 140
bench_1rm: 100
deadlift_1rm: 180
ohp_1rm: 60
training_max_pct: 90

Output

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}]}]}]

FAQ

What does the Wendler 5/3/1 Planner calculate?: Methodology for the Wendler 5/3/1 Planner: training max calculation, weekly percentages, deload structure, and citations.
What inputs does the Wendler 5/3/1 Planner require?: It takes the following inputs: squat 1rm, bench 1rm, deadlift 1rm, ohp 1rm, training max pct.
What does the Wendler 5/3/1 Planner return?: It returns: trainingMaxPct, primaryLift, primaryTrainingMax, lifts.
Is the Wendler 5/3/1 Planner free to use?: Yes. It runs entirely client-side in your browser with no signup, and is also importable as an ES module engine for AI agents.
What category does the Wendler 5/3/1 Planner belong to?: Strength. See the methodology above for formulas, assumptions, and limitations.