Wendler 5/3/1 Cycle Planner

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Calculate training maxes, weekly cycles, and percentages for Jim Wendler's classic 5/3/1 powerlifting routine.

Estimated 1RM (kg/lbs)

Training Max Percentage

Understanding the Wendler 5/3/1 Philosophy

Jim Wendler's **5/3/1 program** focuses on slow, steady progression utilizing core compound lifts: the Squat, Bench Press, Deadlift, and Military Press. The key feature is the **Training Max (TM)**, which is 85-90% of your actual 1RM, protecting the nervous system and ensuring consistent long-term gains without burnouts.

Gereelde Vrae

It is an AMRAP (As Many Reps As Possible) set. You perform at least the target reps, and push for more if safe.

At the end of a full 4-week cycle (including deload), typically add 5 lbs for upper body and 10 lbs for lower body.