5/3/1Workout calculator.

Enter your maxes. See three four-week cycles with every set worked out from your training max, Wendler's Triumvirate assistance and the training-max increase after each cycle.

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Program by Jim Wendler · Trainer editorial · Updated 15 October 2026

Squat · Training max for cycle 4

123kg

Training max now: 108 kg. Every session is below, with warm-ups and what to do when you stall.

Lift	Training max now	Cycle 4
Press	45 kg	52.5 kg
Deadlift	126 kg	141 kg
Bench press	72 kg	79.5 kg
Squat	108 kg	123 kg

The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.

Week 1 · Cycle 1, 5s week · A + set is your last set: as many good reps as you can.

Day 1 · Press

PressWarm-up (kg): 8 at 201 × 5 · 65%27.5 kg1 × 5 · 75%32.5 kg1 × 5+ · 85%37.5 kgtraining max 45 kg
Dips5 × 15
Chin-ups5 × 10

Day 2 · Deadlift

DeadliftWarm-up (kg): 8 at 20 · 5 at 30 · 3 at 47.5 · 2 at 60 · 1 at 67.51 × 5 · 65%80 kg1 × 5 · 75%92.5 kg1 × 5+ · 85%105 kgtraining max 126 kg
Good mornings5 × 12
Hanging leg raises5 × 15

Day 3 · Bench press

Bench pressWarm-up (kg): 8 at 20 · 3 at 25 · 2 at 32.5 · 1 at 37.51 × 5 · 65%45 kg1 × 5 · 75%52.5 kg1 × 5+ · 85%60 kgtraining max 72 kg
Dumbbell bench press5 × 15
Dumbbell row5 × 10

Day 4 · Squat

SquatWarm-up (kg): 8 at 20 · 5 at 27.5 · 3 at 40 · 2 at 52.5 · 1 at 57.51 × 5 · 65%70 kg1 × 5 · 75%80 kg1 × 5+ · 85%90 kgtraining max 108 kg
Leg press5 × 15
Leg curl5 × 10

How it progresses

Every percentage is of your training max (90% of your max), not your max. Four weeks make a cycle: 5s, 3s, 5/3/1, then a deload.

The last set marked + is for as many good reps as you can. After each cycle, raise the training max: 2.5 kg on press and bench press; 5 kg on deadlift and squat. Skip the increase if reps were slow or grinding.

If you stall

If a + set misses its target reps, lower that lift's training max and build back. Wendler says to lower it by what you need; it may not be 10%.

Warm-up

The source publishes no warm-up, so each heavy lift shows the site's general ramp: the empty bar for 8, then about 40, 60, 75 and 85% of the first work set with fewer reps each time. Heavier deadlifts start from the bar with a 20 kg (45 lb) plate a side; lighter ones start from the empty bar.

What comes next

Cycles repeat with no end date. Four days a week is standard; on three days, run all four lifts in order before starting again. Assistance shown is Wendler's Triumvirate.

Sources

Classic four-week 5/3/1 with a 90% training max by default. Not Forever or 5s PRO.

5/3/1: How to Build Pure Strength (2009) · Jim Wendler / T Nation

Current 5/3/1 philosophy for beginners · Jim Wendler

Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.

Use the sheet at your next session

Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.

The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.

Read the progression and troubleshooting guide

Days / week: 3–4
Experience: Intermediate
Progression: Four-week cycles
Focus: Strength

Version covered. Classic four-week 5/3/1 with a 90% training max by default. Not Forever or 5s PRO. Independent editorial companion; no affiliation or endorsement is implied.

The people behind the program.

Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.

Jim Wendler / T Nation5/3/1: How to Build Pure Strength (2009)
Jim WendlerCurrent 5/3/1 philosophy for beginners
Practical resourcesPlate loading calculator Warm-up set calculator Estimated one-rep max
Lift techniqueSquat form checklist Overhead press guide Romanian deadlift guide

Frequently asked questions

Which version of 5/3/1 does this cover?

Classic four-week 5/3/1 with a 90% training max by default. Not Forever or 5s PRO.

How should I use the 5/3/1 tool?

Enter your maxes. See three four-week cycles with every set worked out from your training max, Wendler's Triumvirate assistance and the training-max increase after each cycle.

Is this an official program spreadsheet?

This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.

A different method. A useful comparison.

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