LoadPR
5/3/1 calculator
Enter your one-rep max. We take the training max, lay out the three weeks and the deload, and show the plates for every set, rounded to weights you can load.
No cookies. No tracking. Your data stays on your device.
Why the weights look lower than your max
5/3/1 takes every percentage from the training max, 90% of your 1RM, not from the 1RM itself. A 455 lb deadlift gives a 409.5 lb training max, so week 1's top set at 85% is 348.08 lb, loaded as 350 lb. The 5/3/1 training max guide explains 90% versus 85%.
After each cycle
Add 5 lb (2.5 kg) to the training max for the bench press and overhead press, and 10 lb (5 kg) for the squat and deadlift, then run the next cycle. The calculator shows the next training max for the lift you pick.
Supplemental work
First Set Last repeats the first working set of the week for 5 sets of 5. Boring But Big adds 5 sets of 10 at 50% of the training max. Neither runs in the deload week.