Bench Press Pyramid Calculator
Generate ascending, descending, and full pyramid bench press workout sets with exact weights, reps, and volume tracking.
5/3/1 Lifting Program Calculator
Calculate your Wendler 5/3/1 training maxes, weekly sets, reps, and percentages for squat, bench, deadlift, and overhead press.
5/3/1 Program Calculator
lb
lb
lb
lb
Default 90% of 1RM
%
Squat TM⧉
285 lb
90% of 315 lb 1RM
Bench Press TM⧉
205 lb
90% of 225 lb 1RM
Deadlift TM⧉
365 lb
90% of 405 lb 1RM
Overhead Press TM⧉
140 lb
90% of 155 lb 1RM
Cycle Length⧉
4 weeks
3 loading + 1 deload
Next Cycle Increment⧉
+5/+10 lb
Upper / Lower body per cycle
Week 1 (5s)
| Set | Weight | %TM | Reps |
|---|---|---|---|
| 1 | 185 lb | 65% | 5 |
| 2 | 215 lb | 75% | 5 |
| 3 | 240 lb | 85% | 5+ (AMRAP) |
Week 2 (3s)
| Set | Weight | %TM | Reps |
|---|---|---|---|
| 1 | 200 lb | 70% | 3 |
| 2 | 230 lb | 80% | 3 |
| 3 | 255 lb | 90% | 3+ (AMRAP) |
Week 3 (5/3/1)
| Set | Weight | %TM | Reps |
|---|---|---|---|
| 1 | 215 lb | 75% | 5 |
| 2 | 240 lb | 85% | 3 |
| 3 | 270 lb | 95% | 1+ (AMRAP) |
Week 4 (Deload)
| Set | Weight | %TM | Reps |
|---|---|---|---|
| 1 | 115 lb | 40% | 5 |
| 2 | 145 lb | 50% | 5 |
| 3 | 170 lb | 60% | 5 |
6-Cycle Progression Forecast
| Cycle | Squat TM | Bench Press TM | Deadlift TM | Overhead Press TM |
|---|---|---|---|---|
| Current | 285 lb | 205 lb | 365 lb | 140 lb |
| Cycle 1 | 295 lb | 210 lb | 375 lb | 145 lb |
| Cycle 2 | 305 lb | 215 lb | 385 lb | 150 lb |
| Cycle 3 | 315 lb | 220 lb | 395 lb | 155 lb |
| Cycle 4 | 325 lb | 225 lb | 405 lb | 160 lb |
| Cycle 5 | 335 lb | 230 lb | 415 lb | 165 lb |
| Cycle 6 | 345 lb | 235 lb | 425 lb | 170 lb |
Planning notes, formulas, and examples
About the 5/3/1 Lifting Program Calculator
The Wendler 5/3/1 program is one of the most popular and effective strength training programs ever created. Designed by powerlifter Jim Wendler, it uses a simple four-week cycle structure focused on four main lifts: squat, bench press, deadlift, and overhead press. Each week uses progressively heavier percentages of your training max, building toward an AMRAP (as many reps as possible) set on the final working set.
The program's genius lies in its simplicity and sustainable progression. Rather than testing your one-rep max regularly, you base all training weights off 90% of your actual 1RM—this is your "training max." Starting conservatively allows you to accumulate volume, practice technique, and build strength without burning out. Each four-week cycle adds 5 lbs to upper body training maxes and 10 lbs to lower body training maxes, creating steady, long-term gains.
This calculator generates all the weights and percentages for a complete 5/3/1 cycle, including the deload week. Simply enter your one-rep maxes or recent lifting numbers, and it will compute your training maxes, generate the weekly percentages, and display the exact weights for every set of every week. It also optionally includes popular assistance templates like Boring But Big (BBB) and First Set Last (FSL).
When This Page Helps
The 5/3/1 program has helped thousands of lifters build sustainable strength over months and years. This calculator eliminates the math so you can focus on lifting.
How to Use the Inputs
- Enter your one-rep max (or estimated 1RM) for each of the four main lifts
- The calculator automatically computes your training max at 90% of 1RM
- Optionally adjust the training max percentage if you prefer 85% or a custom value
- Review the Week 1 (5s), Week 2 (3s), Week 3 (5/3/1), and Week 4 (Deload) tables
- Select an assistance template (BBB, FSL, or none) for supplemental volume
- Use the progression tracker to plan future cycles
Formula used
Training Max (TM) = 1RM × 0.90. Week 1 (5s): 65% × 5, 75% × 5, 85% × 5+ (AMRAP). Week 2 (3s): 70% × 3, 80% × 3, 90% × 3+ (AMRAP). Week 3 (5/3/1): 75% × 5, 85% × 3, 95% × 1+ (AMRAP). Week 4 (Deload): 40% × 5, 50% × 5, 60% × 5. All percentages are of Training Max.Example Calculation
Result: Squat TM: 285 lb, Week 3 top set: 270 × 1+
With a 315 lb squat 1RM, the training max is 285 lb (90%). On 5/3/1 week, the top set is 95% of 285 = 270 lb for 1+ reps. Getting 3+ reps indicates good progress.
Tips & Best Practices
- Start with a true 90% TM even if it feels light—the AMRAP sets provide the challenge
- Track your AMRAP reps to gauge progress—aim for 5+ reps on the 1+ set
- Don't skip the deload week; it's essential for recovery and joint health
- Round weights to the nearest 5 lbs for practical barbell loading
- Superset assistance work with main lifts to keep sessions compact
- If you stall, consider the 5s PRO variation (no AMRAP, all sets of 5)
The 5/3/1 Program Structure
The program operates on a four-week cycle (called a "wave"). Week 1 uses three working sets of 5 reps at 65%, 75%, and 85% of your training max. Week 2 drops to three working sets of 3 reps at 70%, 80%, and 90%. Week 3 is the intensity peak with sets of 5, 3, and 1+ at 75%, 85%, and 95%. Week 4 is a deload at 40%, 50%, and 60% for recovery. The final set of weeks 1-3 is always AMRAP—push for max quality reps.
Assistance Work and Templates
While the main lifts drive the program, assistance work builds the supporting muscles. Jim Wendler recommends 50-100 reps each of push, pull, and single-leg/core assistance per session. Popular templates include Boring But Big (5×10 at 50-60% TM), First Set Last (AMRAP at the first set's weight), and Beefcake (5×10 at the BBB weight with time constraints). Choose based on your training age and recovery capacity.
Long-Term Progression and Resets
The beauty of 5/3/1 is its built-in long-term perspective. A lifter adding 5 lbs per cycle to bench and OHP, and 10 lbs to squat and deadlift, over 12 cycles (about a year) adds 60 lbs to upper body lifts and 120 lbs to lower body lifts. When progress stalls, a 10% reset followed by rebuilding often breaks plateaus while maintaining the accumulated strength base.
Sources & Methodology
Last updated:
Methodology
This worksheet turns a training rule into weekly set, rep, or rest planning guidance. It is meant for programming context rather than as an official protocol or medical rule.
Sources
- ACSM Position Stand: Progression Models in Resistance Training for Healthy Adults (American College of Sports Medicine) — Foundational progression and loading guidance.
- Essentials of Strength Training and Conditioning (NSCA) — General programming context and set/rep structures.
- 5/3/1: The Simplest and Most Effective Training System for Raw Strength (Jim Wendler) — Used for the 5/3/1 planning worksheet.
Frequently Asked Questions
The training max (TM) is typically 90% of your one-rep max. All program percentages are based on the TM, not your actual 1RM. This built-in buffer makes the program sustainable long-term.
Use the Epley formula: 1RM = Weight × (1 + Reps/30). For example, if you bench 185 lbs for 8 reps: 1RM = 185 × (1 + 8/30) = 234 lb.
AMRAP stands for "As Many Reps As Possible." On the final working set of each week, you perform as many quality reps as you can with good form. This is where you push for progress.
Add 5 lbs per cycle to upper body training maxes (bench and OHP) and 10 lbs per cycle to lower body training maxes (squat and deadlift).
BBB is a popular assistance template where you perform 5 sets of 10 reps at 50-60% of your TM after the main work. It adds significant hypertrophy volume to the program.
If you can't get at least 5 reps on your 1+ set (Week 3) or 3 reps on your 3+ set (Week 2), reduce your TM by 10% and rebuild. Wendler recommends periodic TM tests as well.
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