I wanted to share this really simple 5/3/1 calculator.
There are already a ton of good ones out there that will even draw out an entire program for you (blackironbeast is amazing).
I needed a stripped down version that could calculate the 4-week cycle, plug seamlessly into other things, and fit neatly onto a single screenshot.
Download the 5/3/1 Calculator (Google Sheet)
How to Use the Sheet
- After downloading the Google Sheet, make a copy for yourself.
- Find the yellow boxes to the left side of the page and enter your maxes.
- Do not touch any other section of the chart; the numbers will be generated for you.
A Note on the Maxes
The chart is based on actual maxes, not the 80-90% that Wendler recommends. If you want to use 90% (which is a good idea if you plan on progressing for a stretch of time), just enter that number in the yellow boxes instead of the actual max.
What’s So Great About This System?
First and foremost, people love it.
It allows you to keep an eye on those main lifts without the temptation of constantly testing 1rms.
It’s incredibly flexible, with unlimited options for volume control and assistance work.
It also transitions/pivots well into a variety of training styles and methods.
Is This for Intermediates Only?
This is considered an intermediate system due to the rate of progression, but there are options for every training level.
For newer lifters, if you go to something like this ‘too early’, the worst that can happen is that your reps AND weight begin increasing at the same time. For example, an intermediate’s 3-week cycle might look like this:
Week 1 – 5+ @225lbs (10 reps)
Week 2 – 3+ @240lbs (7 reps)
Week 3 – 1+@250LBS (5 reps)
Where someone who is not truly an intermediate yet might go something like this:
Week 1 – 5+ @225lbs (10 reps)
Week 2 – 3+ @240lbs (10 reps)
Week 3 – 1+@250LBS (11 reps)
I put high schoolers on this quite often FOR this ‘blossoming’ effect. The kids get VERY excited seeing their logbooks explode while building an enormous base (and quickly get over the initial blow of starting off with less weight than they had at the end of their linear progression plan).
It is usually advised to just ride this phase out and the reps will begin to taper down eventually.
That said, if people are ‘blossoming’ a little too much, as in consistent 20+ rep squats or some craziness like that, then we do go ahead and either bring in a rep cap or bump things up a bit.
This system can also be used by advanced lifters. (Those amrap sets can potentially beat the crap out of you, but there are options for dealing with that as well.)
Isn’t the Volume Kind of Low?
If you are running it bare bones as in the charts above – yep.
This is just the base programming for the main lifts. It is meant to be used in conjunction with other things, like backdown sets (first set last, second set last, etc – all outlined in the 5/3/1 books), supplemental work, assistance lifts, etc.
5/3/1 is a flexible base to work with if you’re doing your own thing around it. There are also a ton of pre-made assistance templates to choose from.
Here are a few of my favorites, from beginner to advanced:
Assistance Templates
Beginners
It’s in the 5/3/1 book and on Wendler’s site here.
For newer lifters, this can be a nice alternative to some of the more commonly used linear plans out there. You’ll train full body three times per week, hitting squats and bench twice.
Boring But Big
This is in Wendler’s book, and here.
This is probably one of the most popular assistance templates. You get very few exercises, but you’re doing 5 sets of 10. This volume usually comes from big lifts, using 30-60% of your max. So yeah, it can be boring, but works a treat for build phases.
BBB can be really nice for younger/newer lifters since it gives them so much practice on the lifts. They usually end up getting both bigger AND stronger. It’s a solid choice for more experienced lifters as well.
Simplest Strength
This one is the book, and blackironbeast has a calculator for it at the link above. (Get the books for sure – they are very much worth it.)
This is kind of a ‘jack of all trades’ template that has a nicely balanced mix of stuff going on. If you’re not sure which template to choose, you really can’t go wrong here.
Building the Monolith
My calculator won’t work for this one. It’s in the book and here.
I wrote about my 20 Rep Death Squat experience here. If you can believe it, this might actually be worse than that. This is a 3 day/ week program. You’ll be doing things like 95% for multiple sets of 5 on squats and a 20 repper in the same week.
Just once per week on the widowmaker though, so we’re all good I guess?
This one is for more experienced folk, and a lower training max will be most likely be needed (Wendler suggests 85%).
Keeping it real – this one is rough. But, it’s a nice option for busting through plateaus.
Final Words
Enjoy the simple calculator!
Need some more info on the system? The books below will tell you everything you want to know.