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5/3/1 Calculator

Find Wendler 5/3/1 working weights from your 1RM.

Calculated Output

Training max (90%) 90

Week 1 set 1 (65%) 58.5

Week 1 set 2 (75%) 67.5

Week 1 set 3 (85%) 76.5

Formula: TM = 90% of 1RM; sets are % of TM

Step-by-Step Breakdown

1. Values used:

2. One-rep max = 100

4. Training max (90%) = 90

5. Week 1 set 1 (65%) = 58.5

6. Week 1 set 2 (75%) = 67.5

7. Week 1 set 3 (85%) = 76.5

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The math behind it

Training max = 90% of 1RM. Week 1 sets are 65%, 75% and 85% of that training max.

100 kg 1RM → TM 90 kg; week 1 sets 58.5, 67.5, 76.5 kg.

Why use a training max?

Submaximal training leaves room for steady, sustainable progress.