Enter your training max to generate the full Wendler 5/3/1 four-week cycle.
| Week 1 (5/5/5+) | Weight |
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| Week 2 (3/3/3+) | Weight |
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| Week 3 (5/3/1+) | Weight |
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| Week 4 — Deload (5/5/5) | Weight |
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| Boring But Big (5×10) | Weight |
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Wendler 5/3/1 is a percentage-based strength program built around four main lifts — squat, bench press, deadlift, and overhead press — each run off its own Training Max. Every working weight for the month comes from that single number, which is why getting your training max right (using our Training Max Calculator) matters more than any other input in the program.
If you already know your Training Max, enter it directly. If you only have your 1RM, switch to "1RM (auto 90%)" mode and the calculator will apply the standard 90% conversion automatically. If you need to estimate your 1RM first, use our 1RM Calculator before converting it to a Training Max. Generate the cycle to see all four weeks of main work plus a Boring But Big assistance table, all rounded to the nearest 5 lb or 2.5 kg.
The last set of each main week is an AMRAP set (marked with a "+"). Treat it as a controlled rep-record set rather than a true 1RM test: perform quality reps and avoid taking the set to technical failure. The deload week is part of the standard 5/3/1 cycle structure. The lighter workload provides a lower-intensity week before the next cycle.
Boring But Big (BBB) is a well-known assistance template for 5/3/1: after your main lift, perform 5 sets of 10 reps. The exact percentage can vary by BBB variation and training experience. This calculator uses 50% of your Training Max as a conservative default.
This adds substantial supplemental volume for lifters using BBB alongside their main 5/3/1 work. Start with a load that allows you to complete the prescribed sets with controlled technique and recover for your next session.
Commonly set at 90% of your true 1RM — the submaximal number every percentage in the program is calculated from.
It's widely recommended and part of the standard structure — it lets fatigue dissipate before the next cycle.
"As many reps as possible" — the final set of weeks 1-3, generally treated as a rep-record set rather than a true max effort.
5 sets of 10 reps, commonly 50-60% of your Training Max depending on the variation, done after your main lift for added volume.
A common approach: after each full 4-week cycle, +5 lb (2.5 kg) upper body, +10 lb (5 kg) lower body.