Strength
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 × 90%, rounded to 2.5 kg; every working set is a percentage of it.
Squat, training max 125 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| 1 · 5s | 82.5 × 5 | 95 × 5 | 107.5 × 5+ |
| 2 · 3s | 87.5 × 3 | 100 × 3 | 112.5 × 3+ |
| 3 · 5/3/1 | 95 × 5 | 107.5 × 3 | 120 × 1+ |
| 4 · Deload | 50 × 5 | 62.5 × 5 | 75 × 5 |
Loads in kg; "+" is as many good reps as you can.
Bench press, training max 90 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| 1 · 5s | 57.5 × 5 | 67.5 × 5 | 77.5 × 5+ |
| 2 · 3s | 62.5 × 3 | 72.5 × 3 | 80 × 3+ |
| 3 · 5/3/1 | 67.5 × 5 | 77.5 × 3 | 85 × 1+ |
| 4 · Deload | 35 × 5 | 45 × 5 | 55 × 5 |
Loads in kg; "+" is as many good reps as you can.
Deadlift, training max 162.5 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| 1 · 5s | 105 × 5 | 122.5 × 5 | 137.5 × 5+ |
| 2 · 3s | 112.5 × 3 | 130 × 3 | 145 × 3+ |
| 3 · 5/3/1 | 122.5 × 5 | 137.5 × 3 | 155 × 1+ |
| 4 · Deload | 65 × 5 | 80 × 5 | 97.5 × 5 |
Loads in kg; "+" is as many good reps as you can.
Overhead press, training max 55 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| 1 · 5s | 35 × 5 | 40 × 5 | 45 × 5+ |
| 2 · 3s | 37.5 × 3 | 42.5 × 3 | 47.5 × 3+ |
| 3 · 5/3/1 | 40 × 5 | 45 × 3 | 52.5 × 1+ |
| 4 · Deload | 22.5 × 5 | 27.5 × 5 | 32.5 × 5 |
Loads in kg; "+" is as many good reps as you can.
The formula, worked through
- Formula Wendler 5/3/1 Formula
Wendler 5/3/1: training max = 90% true 1RM. 4-week cycle: 5/5/5+, 3/3/3+, 5/3/1+, deload. Add 5 lb upper / 10 lb lower per cycle. Jim Wendler Beyond 5/3/1.
- Formula Powerlifting Meet Day Attempt Selector Formula
Powerlifting attempts: opener 92-93% 1RM, 2nd attempt 97-99%, 3rd attempt 100-103%. Calgary Barbell methodology. Open low to bank a total; close strong for total.
- Formula Smolov / Sheiko / Texas Method Formula
Three powerlifting peaking programs: Smolov (13-week squat, 70-90% 1RM), Sheiko (high-frequency 4 days, 70-85%), Texas Method (3-day split, 90-105%). Volume-to-intensity-to-peak progression.
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By goal
Use it from code
The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.
import { compute } from "https://aifithub.io/engines/wendler-531-planner.js";Input and output contract, TypeScript types and the guide for agents.