Jim Wendler 5/3/1 training weights: enter a one-rep max and get all four weeks — 5s, 3s, 5/3/1 and deload — from a 90% training max.
Result
How to use this tool
For the lift, or a conservative estimate.
90% is standard; adjust in Advanced options if your programme differs.
5s week, 3s week, 5/3/1 week and deload.
AMRAP with good form, spotters and safety bars.
Formula & worked example
A 100 kg one-rep max with a 90% training max (90 kg) gives week 1 weights of 57.5 / 67.5 / 77.5 kg, week 3 top set of 85 kg (95%), and a deload week starting at 35 kg (40%).
Limitations — read this before you rely on it
Training guidance only, using the published 5/3/1 percentages. It is not coaching or medical advice. Lift with good form, use spotters and safety equipment, and stop if you feel pain. Consult a qualified coach or clinician if you have injuries or health conditions.
Frequently asked questions
Jim Wendler strength programme built around a training max (usually 90% of your true one-rep max), cycling 5-rep, 3-rep, 5/3/1-rep and deload weeks.
A conservative working max, typically 90% of your one-rep max, used to set all training weights so progress is sustainable.
The final set of weeks 1-3 is AMRAP: as many good-form reps as possible, leaving a rep or two in reserve rather than grinding to failure.
After each 4-week cycle, add a small increment to the training max (for example 2.5 kg upper body, 5 kg lower body in the standard programme) and repeat.
Not necessarily. A recent heavy set of 3-5 reps, or a conservative estimate, is safer than a maximal test, especially without coaching.