5/3/1 CALCULATOR
Jim Wendler’s 5/3/1 program has become incredibly popular because it’s simple and it works for a lot of people. If you’re a patient intermediate lifter or a smart advanced lifter and you want to get stronger by making deliberate and steady progress each month then follow this program. (If you are new to powerlifting-style workouts, check out Starting Strength. You’ll progress faster and end up back soon enough here ready to get the most out of 5/3/1.)
NEW UPDATES
April 17, 2013
Added the Bastard option to do the work sets in reverse from Wendler’s recent blog post.
Added a non-Wendler 5/3/1 template called “Karl’s Method” from the Starting Strength forum. This is a two week template that skips the 3’s week and the deload week. Possibly good for someone in the early intermediate stage.
April 2, 2013
A feature requested by several users. You can now calculate your next cycle based on:
- Your Real Rep Max
- Your Wendler Training “Max”
- Your Desired 1+ Set Weight
March 18, 2013
On top of creating the new look of the site, I just spent a bunch of time and energy adding more templates:
- Boring But Big 3 days/week
- Tirumvirate 3 days/week
- Jack Shit 3 days/week
- Periodization Bible 3 days/week
- Bodyweight 3 days/week
- Boring But Big 3 Month Challenge
- Simplest Strength
- Full Body Phase 1
- Full Body Phase 2
- Full Body Phase 3
- 2 days/week Option 1
- 2 days/week Option 2
- More Squatting
- For Beginners
Enjoy!
If you encounter any problems, please let me know (petermichaux@hotmail.com) and I’ll fix them as quickly as I can.
Show your appreciation and support continued improvements to this calculator.
Instructions:
-
Get the 5/3/1 book
- Enter your current maximum lift numbers in the form below.
- Click the “Calculate Program” button.
- Print this page.
- Crank some Black Sabbath. Do not underestimate the importance of this step.
- Lift weights.
- Get stronger.
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