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. 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 "+") — push it for as many clean reps as possible, stopping 1-2 reps shy of failure. The deload week is not optional; it lets fatigue dissipate before your next cycle.
Boring But Big is the most common assistance template for 5/3/1: after your main lift, perform 5 sets of 10 reps at roughly 50-60% of your Training Max. This calculator uses 50% by default — a straightforward, effective option for building work capacity and muscle mass alongside your strength work.
It's 90% of your true 1RM — the submaximal number every percentage in the program is calculated from.
Yes — Wendler is explicit that it's mandatory. It lets fatigue dissipate before the next cycle.
"As many reps as possible" — the final set of weeks 1-3, pushed to 1-2 reps shy of failure.
5 sets of 10 reps at 50-60% of your Training Max, done after your main lift for size and work capacity.
After each full 4-week cycle: +5 lb (2.5 kg) upper body, +10 lb (5 kg) lower body.