Jim Wendler's 5/3/1 is one of the most popular strength programs ever created — and for good reason. It works. But getting the percentages right is critical. The 5/3/1 bench press calculator computes your training max (90% of true max) and derives every working set weight across all four weekly waves.
WENDLER 5/3/1 TOOL
5/3/1 Bench Press Calculator
This 5/3/1 bench press calculator computes your training max and all working set weights for Jim Wendler's proven strength program. Enter your current max and start the program today.
Enter your weight and reps to see your estimated 1RM
Training Percentages
Use your estimated 1RM to determine training loads for different goals
Calculate your 1RM first to see your training percentages
Where Do You Stand?
See how your bench press compares to strength standards for your bodyweight class
Why Use a 5/3/1 Bench Press Calculator?
Instant Program Setup
Get all your 5/3/1 bench press weights for the entire month — Week 1 (5s), Week 2 (3s), Week 3 (5/3/1), and Deload.
Training Max Based
The 5/3/1 system uses 90% of your true max as the base. This calculator handles that conversion automatically.
Long-Term Progression
Add 5 lbs to your training max every cycle. The calculator gives you a clean starting point to build from.
How the 5/3/1 Bench Press Works Calculator
Setting up your 5/3/1 bench press cycle takes under a minute:
- Enter a recent set to estimate your 1RM, or enter your known 1RM directly.
- The calculator computes your Training Max (90% of your 1RM).
- All working set weights are derived: Week 1 (65/75/85%), Week 2 (70/80/90%), Week 3 (75/85/95%).
- The final set each week is an AMRAP — perform as many reps as possible.
Tip: Always use a conservative training max. Wendler recommends you should be able to hit your training max for 3–5 clean reps. If you cannot, lower it. Starting too heavy is the most common 5/3/1 mistake.
Calculator Formulas
The 5/3/1 bench press calculator derives your Training Max (TM = 1RM × 0.90) and then applies Wendler's prescribed percentages for each week across the 4-week cycle:
1RM = w × (1 + r / 30)
Epley Formula
1RM = w × (1 + r / 30)
The most widely used formula in strength training, developed by Boyd Epley. Simple, effective, and accurate for most rep ranges.
Brzycki Formula
1RM = w × (36 / (37 - r))
Created by Matt Brzycki. Particularly accurate for rep ranges of 1 to 10 and commonly used in academic strength research.
Lander Formula
1RM = (100 × w) / (101.3 - 2.67123 × r)
Derived from regression analysis of actual 1RM tests. Good balance of accuracy across different rep ranges.
Lombardi Formula
1RM = w × r0.10
Uses an exponential approach. Gives slightly different results at higher rep ranges, useful for cross-referencing your estimate.
O'Conner Formula
1RM = w × (1 + 0.025 × r)
A straightforward linear model. Quick to compute and provides reasonable estimates across most common rep ranges.
Training Chart
Use the chart below to see all your bench press working weights for the 5/3/1 cycle. Percentages are based on your Training Max, not your true 1RM. Add 5 lbs to upper body lifts each cycle.
lbs
Strength
95%--1-2 reps
90%--2-3 reps
85%--3-5 reps
Hypertrophy
80%--4-6 reps
75%--6-8 reps
70%--8-10 reps
Endurance
65%--10-12 reps
60%--12-15 reps
50%--15-20 reps
Frequently Asked Questions
Common questions about 5/3/1 bench press calculator
The 5/3/1 program, created by Jim Wendler, is a 4-week strength cycle. Each week you perform 3 working sets at increasing percentages of your Training Max: Week 1 (5 reps), Week 2 (3 reps), Week 3 (5/3/1 reps), Week 4 (deload). The last set is AMRAP.
Your Training Max (TM) is 90% of your true one rep max. All 5/3/1 percentages are calculated from this number, not your actual max. This builds in a buffer that ensures long-term progress and prevents burnout.
You add 5 lbs to your bench press Training Max every 4-week cycle. That is roughly 15 lbs per quarter or 60 lbs per year. It sounds slow, but consistent long-term gains are the entire point of the program.
If you cannot hit the minimum reps on your top set, your Training Max is too high. Reduce it by 10% and rebuild. Wendler emphasizes that starting lighter and progressing slowly always beats starting heavy and stalling.
Week 1: 65%, 75%, 85% of TM. Week 2: 70%, 80%, 90% of TM. Week 3: 75%, 85%, 95% of TM. Week 4 (Deload): 40%, 50%, 60% of TM. The last work set each week is an AMRAP set.
Yes. Wendler recommends 50–100 total reps of push, pull, and single-leg/core assistance work after your main lift. For bench press day, add dumbbell presses, dips, rows, and face pulls.
The main bench press work (warm-up + 3 working sets + AMRAP) takes 20–30 minutes. Adding assistance work brings the total to 45–60 minutes. Rest 3–5 minutes between main sets and 60–90 seconds between assistance sets.