5/3/1 Calculator

Calculate Wendler 5/3/1 program training weights

Note: Based on 90% of 1RM as training max. Week 1: 65/75/85%×5. Week 2: 70/80/90%×3. Week 3: 75/85/95%×5/3/1.

Lift

One-Rep Max (kg)

Week

⚠️ For educational and training purposes only. Consult a coach, physician, or certified trainer before making training or health decisions.

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