5/3/1 Calculator

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Calculates the weight for each set in the 5/3/1 strength training program based on your training max.

How To Use

How to use this calculator

Start with your values, or try a preset.

Step 1

Enter Training Max (lbs) and Week in the units shown.

Step 2

Read Set 3 Weight, Set 2 Weight, and Set 1 Weight in the results panel. Results update as you change the inputs.

Step 3

Choose a preset to load an example, then adjust the values for your situation.

Worked Examples

See the inputs and their calculated results.

Training Max (lbs): 135 lbs; Week: Week 1

Set 3 Weight: 114.8 lbs; Set 2 Weight: 101.3 lbs; Set 1 Weight: 87.8 lbs

Training Max (lbs): 225 lbs; Week: Week 2

Set 3 Weight: 202.5 lbs; Set 2 Weight: 180 lbs; Set 1 Weight: 157.5 lbs

Training Max (lbs): 315 lbs; Week: Week 3

Set 3 Weight: 299.3 lbs; Set 2 Weight: 267.8 lbs; Set 1 Weight: 236.3 lbs

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