Nishaana
5/3/1 calculator — your Wendler wave.
The 5/3/1 calculator turns your one rep max into a Wendler training max — 90 percent of your 1RM — then builds the full three-week wave with AMRAP top sets and the exact plate math for every set. Enter a lift and its 1RM below and the cycle fills in instantly, no signup.
Your 4-week cycle
Each set as a % of your training max, with reps, the loaded weight, and the plates per side. A + means AMRAP — as many reps as possible.
The 5/3/1 method.
Jim Wendler's 5/3/1 is built on a submaximal training max and slow, honest progression. Here is every number the calculator uses.
TM = 0.9 × 1RM All working sets are a % of this, not your true max. 140 kg 1RM → 126 kg TM.
65/75/85 · 70/80/90 · 75/85/95 Weeks 1–3 of TM, last set AMRAP. Week 4 deloads at 40/50/60.
+2.5 kg upper · +5 kg lower Add to the TM after each 4-week cycle (5 lb / 10 lb).
Set weights are rounded to the nearest loadable weight for your bar and plates. Source: Jim Wendler, 5/3/1: The Simplest and Most Effective Training System. The AMRAP top set (the +) is how you earn the next cycle's training-max bump.
Related strength calculators.
Same math, dialled in per goal — plus the tracker that runs the program for you.
5/3/1 questions.
What is the training max in 5/3/1?
The training max in 5/3/1 is 90 percent of your true one rep max, and every working percentage is calculated from it, not from your actual max. Jim Wendler uses a training max so the top sets stay submaximal and repeatable, which lets the AMRAP sets and slow progression drive long-term strength.
How do you calculate 5/3/1 percentages?
To calculate 5/3/1 percentages, first take 90 percent of your 1RM as the training max, then apply the weekly waves: week 1 is 65, 75, 85 percent; week 2 is 70, 80, 90 percent; week 3 is 75, 85, 95 percent; and week 4 deloads at 40, 50, 60 percent. Each week the last set is an AMRAP.
What does the plus sign mean in 5/3/1?
The plus sign marks an AMRAP set — as many reps as possible. On the final set of weeks 1 to 3, you push past the listed number of reps while keeping good form. Beating your rep target on the top AMRAP set is the main sign that your training max should go up next cycle.
How much do you add each 5/3/1 cycle?
After each four-week cycle you add 2.5 kg (5 lb) to the upper-body training maxes, the bench press and overhead press, and 5 kg (10 lb) to the lower-body training maxes, the squat and deadlift. Small, consistent jumps are the point of the program — they keep the top sets manageable and the progress steady.
Is this 5/3/1 calculator free?
Yes, completely free with no signup. Save your training maxes to your Nishaana account and it auto-loads every 5/3/1 set with the exact weight and plate math, then bumps your training max each cycle so you never redo the percentages.
Save your cycle. Auto-run it.
Free in your browser — Nishaana loads every 5/3/1 set, logs your AMRAP reps, and progresses your training max, so you never redo the math.
Start free