1. What is the 5/3/1 Program?

The 5/3/1 program is a strength training protocol developed by Jim Wendler. It's based on cycling through different rep schemes over 4-week blocks, using 90% of your 1-rep max as the training max to ensure sustainable progress.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• \( 1RM \) — Your one-repetition maximum
• \( 0.9 \) — 90% multiplier for working max

Explanation: The program then calculates percentages of this working max for each week's sets.

3. Importance of Working Max

Details: Using 90% of your true max ensures the weights are manageable while still challenging, allowing for consistent progress and reducing injury risk.

4. Using the Calculator

Tips: Enter your current 1RM in kg. The calculator will show your working max and the exact weights to use for each week of the program.

5. Frequently Asked Questions (FAQ)

Q1: Why use 90% of 1RM instead of true max?
A: It creates a buffer for sustainable progress and accounts for daily fluctuations in performance.

Q2: How often should I retest my 1RM?
A: Only retest every 2-3 cycles (6-12 weeks). The program is designed to progress without constant max testing.

Q3: What if I miss reps on the AMRAP set?
A: Repeat the same weights next cycle. Only increase if you hit all required reps with good form.

Q4: Can I use this for all lifts?
A: Yes, the program works for squat, bench, deadlift, and overhead press. Calculate separately for each.

Q5: What about assistance work?
A: Wendler recommends 50-100 reps of assistance work per session, focusing on weak points.