STRENGTH · PROGRAMMING
Wendler 5/3/1 Planner
Generate a 4-week Wendler 5/3/1 cycle from your squat, bench, deadlift, and overhead-press 1RMs.
Result
Training Max per Lift
TM = 1RM × training-max %; the anchor every working set is calculated from.
Squat · TM 125 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| Week 1 — 5s | 82.5 kg × 5 | 95 kg × 5 | 107.5 kg × 5+ |
| Week 2 — 3s | 87.5 kg × 3 | 100 kg × 3 | 112.5 kg × 3+ |
| Week 3 — 5/3/1 | 95 kg × 5 | 107.5 kg × 3 | 120 kg × 1+ |
| Week 4 — Deload | 50 kg × 5 | 62.5 kg × 5 | 75 kg × 5 |
Bench press · TM 90 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| Week 1 — 5s | 57.5 kg × 5 | 67.5 kg × 5 | 77.5 kg × 5+ |
| Week 2 — 3s | 62.5 kg × 3 | 72.5 kg × 3 | 80 kg × 3+ |
| Week 3 — 5/3/1 | 67.5 kg × 5 | 77.5 kg × 3 | 85 kg × 1+ |
| Week 4 — Deload | 35 kg × 5 | 45 kg × 5 | 55 kg × 5 |
Deadlift · TM 162.5 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| Week 1 — 5s | 105 kg × 5 | 122.5 kg × 5 | 137.5 kg × 5+ |
| Week 2 — 3s | 115 kg × 3 | 130 kg × 3 | 147.5 kg × 3+ |
| Week 3 — 5/3/1 | 122.5 kg × 5 | 137.5 kg × 3 | 155 kg × 1+ |
| Week 4 — Deload | 65 kg × 5 | 82.5 kg × 5 | 97.5 kg × 5 |
Overhead press · TM 55 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| Week 1 — 5s | 35 kg × 5 | 42.5 kg × 5 | 47.5 kg × 5+ |
| Week 2 — 3s | 37.5 kg × 3 | 45 kg × 3 | 50 kg × 3+ |
| Week 3 — 5/3/1 | 42.5 kg × 5 | 47.5 kg × 3 | 52.5 kg × 1+ |
| Week 4 — Deload | 22.5 kg × 5 | 27.5 kg × 5 | 32.5 kg × 5 |
How to use it
- Open Wendler 5/3/1 Planner and enter your current baseline accurately.
- Adjust one variable at a time so changes are easy to interpret.
- Review the headline output first, then inspect supporting metrics.
- Run at least one conservative and one aggressive scenario.
- Use outputs to set your next training or nutrition action for the week.
- Save or share this setup if you want to revisit it later, then check one easier and one harder version before you change your plan.
Questions people usually ask
What is Wendler 5/3/1 Planner best used for?
Wendler 5/3/1 Planner helps you generate a 4-week wendler 5/3/1 cycle from squat, bench, deadlift, and overhead-press 1rms. so you can turn estimates into practical next steps.
How do I avoid misleading results?
Use realistic baseline inputs, run multiple scenarios, and update assumptions as your training, recovery, or nutrition changes.
Is this medical advice?
No. Outputs are general planning estimates and do not replace professional medical guidance.
Is this free and private?
Yes. Tools run client-side in your browser with no signup.
Formula
See the math
The underlying formula with variables defined, derivation shown, and a worked example with units.
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