Training & Programming Calculators

Turn a one rep max into structured working weights — plan your cycle, set your training max, and auto-regulate each session.

Training Max Calculator Convert your 1RM into a safe training max for 5/3/1 programs. 5/3/1 Calculator Generate the full Wendler 5/3/1 four-week cycle from your training max. Warm-Up Set Calculator Generate your full warm-up ramp from the empty bar to your working weight. RPE & RIR Calculator Convert a completed set into your estimated 1RM using the RTS RPE chart.

Programming Turns Effort Into Progress

Good programming makes progress predictable. It defines what to lift, how heavy, when to add weight, and when to back off — so you stop guessing and start tracking. The RepMaths training calculators handle the math behind common training systems, from Wendler's 5/3/1 to autoregulated RPE-based approaches.

The training max concept is central to most percentage-based programs. Instead of training off your true 1RM, you train off a slightly lower number (typically 85–90% of 1RM) so working sets stay sustainable, recovery stays consistent, and progress compounds week over week.

Which Calculator to Use

For 5/3/1, start with the Training Max Calculator and feed the result into the 5/3/1 Calculator to generate the four-week cycle with the correct percentages and rep schemes.

For autoregulated training, the RPE & RIR Calculator converts how a set actually felt into an estimated 1RM — useful when daily readiness varies or when you're training without a fixed program.

The Warm-Up Set Calculator builds a proper ramp from the empty bar to your working weight, which helps with both heavy singles and volume days where the first working set matters most.

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