Strength
Wendler 5/3/1 Planner
Generate a 4-week Wendler 5/3/1 cycle from your squat, bench, deadlift, and overhead-press 1RMs.
Result
Training max per lift
TM = 1RM × 90%, rounded to 2.5 kg; every working set is a percentage of it.
Squat, training max 125 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| 1 · 5s | 82.5 × 5 | 95 × 5 | 107.5 × 5+ |
| 2 · 3s | 87.5 × 3 | 100 × 3 | 112.5 × 3+ |
| 3 · 5/3/1 | 95 × 5 | 107.5 × 3 | 120 × 1+ |
| 4 · Deload | 50 × 5 | 62.5 × 5 | 75 × 5 |
Loads in kg; "+" is as many good reps as you can.
Bench press, training max 90 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| 1 · 5s | 57.5 × 5 | 67.5 × 5 | 77.5 × 5+ |
| 2 · 3s | 62.5 × 3 | 72.5 × 3 | 80 × 3+ |
| 3 · 5/3/1 | 67.5 × 5 | 77.5 × 3 | 85 × 1+ |
| 4 · Deload | 35 × 5 | 45 × 5 | 55 × 5 |
Loads in kg; "+" is as many good reps as you can.
Deadlift, training max 162.5 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| 1 · 5s | 105 × 5 | 122.5 × 5 | 137.5 × 5+ |
| 2 · 3s | 112.5 × 3 | 130 × 3 | 145 × 3+ |
| 3 · 5/3/1 | 122.5 × 5 | 137.5 × 3 | 155 × 1+ |
| 4 · Deload | 65 × 5 | 80 × 5 | 97.5 × 5 |
Loads in kg; "+" is as many good reps as you can.
Overhead press, training max 55 kg
| Week | Set 1 | Set 2 | Top set |
|---|---|---|---|
| 1 · 5s | 35 × 5 | 40 × 5 | 45 × 5+ |
| 2 · 3s | 37.5 × 3 | 42.5 × 3 | 47.5 × 3+ |
| 3 · 5/3/1 | 40 × 5 | 45 × 3 | 52.5 × 1+ |
| 4 · Deload | 22.5 × 5 | 27.5 × 5 | 32.5 × 5 |
Loads in kg; "+" is as many good reps as you can.
Related calculators
- Strength One-Rep Max Calculator
Estimate one-rep max with Epley, Brzycki, and Lombardi formulas.
- Nutrition TDEE Calculator
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
- Nutrition Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.
- Planning Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
Articles
- 15 min read Evidence-Based Hypertrophy Program: Sets, Reps, Frequency
Evidence-based hypertrophy program: 10-20 hard sets per muscle a week, 30-85% 1RM near failure, frequency to spread volume, per Pelland 2026 and Schoenfeld.
- 8 min read How to Structure a Powerlifting Meet Day
Powerlifting meet structure: opener / second / third attempt selection math, warm-up timing, equipment rules, and the day-of decisions that win meets.
- 11 min read Block vs DUP Periodization: The Hypertrophy Math
Block periodization concentrates a stimulus. DUP rotates it. The math behind which produces more hypertrophy at a given fatigue cost.
Use it from an agent or code
Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.
In code, import the same module; it runs where you import it, with no request or key.
import { compute } from "https://aifithub.io/engines/wendler-531-planner.js";Input and output contract, TypeScript types and the guide for agents.