Generate a complete Wendler 5/3/1 deadlift program with Training Max percentages, AMRAP sets, supplemental templates, and cycle-over-cycle progression.
Enter your deadlift 1RM and choose a supplemental template to generate your training plan.
Unit
Training Max %
Classic default — Wendler's original recommendation.
Supplemental template
5x5 at the first working-set weight. Low fatigue, great for beginners and technique work.
Cycles to preview
See your full 5/3/1 deadlift program with weekly sets, AMRAP targets, supplemental work, and multi-cycle progression.
Program
4-week 5/3/1 cycle with AMRAP
Templates
FSL, BBB, SSL, or None
Progression
Multi-cycle TM preview
Core concept
Jim Wendler's 5/3/1 is one of the most proven strength training systems, built on the principle of starting light and progressing slowly.
The 5/3/1 program was created by powerlifter and strength coach Jim Wendler after he realized that chasing maxes every week was unsustainable. The system uses a Training Max (typically 85-90% of your true 1RM) and cycles through three progressively heavier weeks followed by a deload [1].
Each week features three working sets at prescribed percentages, with the final set performed as an AMRAP (as many reps as possible) — this is where the real progress measurement happens. The philosophy is simple: start too light, progress slowly, and break personal records on the AMRAP sets.
Use your tested or estimated one-rep max. If unsure, use our Deadlift 1RM Calculator first.
Pick a supplemental template (FSL for beginners, BBB for size, SSL for strength) and how many cycles to preview.
Copy or download your plan. Push hard on AMRAP sets but never sacrifice form. Add 5 kg (10 lb) to your TM each cycle.
Program structure
Each 4-week cycle follows the same percentage pattern. The final set of weeks 1-3 is always AMRAP.
All percentages are of your Training Max, not your true 1RM.
| Week | Set 1 | Set 2 | Set 3 | Focus |
|---|---|---|---|---|
| Week 1 — 5s | 65% x5 | 75% x5 | 85% x5+ | Volume |
| Week 2 — 3s | 70% x3 | 80% x3 | 90% x3+ | Intensity |
| Week 3 — 5/3/1 | 75% x5 | 85% x3 | 95% x1+ | Peak |
| Week 4 — Deload | 40% x5 | 50% x5 | 60% x5 | Recovery |
The Training Max (TM) is the cornerstone of 5/3/1. Rather than basing your working weights on your true 1RM, you use a percentage of it — typically 90%. This buffer ensures that even on bad days, you can complete every prescribed rep with good form [1].
Wendler recommends 85% for beginners or lifters returning from a layoff, 90% as the standard starting point, and 95% only for experienced lifters who know their body well. If you can't hit at least 5 reps on your 85% TM week, your TM is set too high.
Templates
After your main work sets, supplemental work adds volume. Choose the template that matches your goal.
| Template | Sets x Reps | Intensity | Fatigue | Best for |
|---|---|---|---|---|
| FSL (First Set Last) | 5 x 5 | 65-75% TM | Low | Beginners, technique work, cutting |
| BBB (Boring But Big) | 5 x 10 | 50% TM | High | Hypertrophy, bulking |
| SSL (Second Set Last) | 5 x 5 | 75-85% TM | Moderate-High | Intermediate lifters, strength |
| None | — | — | Minimal | Time-limited sessions, advanced athletes with separate accessory days |
If you're new to 5/3/1 or coming back from a break, start with FSL. It provides enough volume for progress without excessive fatigue, and the lighter supplemental weight lets you focus on form. Once you've run 2-3 successful FSL cycles, consider switching to BBB for hypertrophy or SSL for strength.
BBB is notorious for being demanding — 5 sets of 10 reps at 50% TM after your main work is a significant amount of volume. Only choose this if your recovery (sleep, nutrition, stress) is solid. Many lifters find BBB works best during a caloric surplus.
Progression
The system is designed for long-term, sustainable strength gains. Don't rush it.
After completing a full 4-week cycle, increase your deadlift Training Max by 5 kg (10 lb). This is not per week — it's per cycle. Over 6 cycles (roughly 6 months), your TM increases by 30 kg (60 lb). This may sound slow, but it compounds reliably over years without stalling.
When to reset: If you can no longer hit 5 reps on your 85% TM week, or 3 reps on your 90% TM week, your TM has outpaced your actual strength. Reduce TM by 10% and rebuild. Resetting is a feature of the program, not a failure.
Starting 1RM: 200 kg, TM at 90% = 180 kg, progression +5 kg per cycle. Estimated 1RM uses Epley formula from AMRAP performance.
| Cycle | Training Max | Week 3 top set (95%) | Est. 1RM if 5 reps |
|---|---|---|---|
| 1 | 180 kg | 170 kg x1+ | ~198 kg |
| 2 | 185 kg | 175 kg x1+ | ~204 kg |
| 3 | 190 kg | 180 kg x1+ | ~210 kg |
| 4 | 195 kg | 185 kg x1+ | ~216 kg |
| 5 | 200 kg | 190 kg x1+ | ~222 kg |
| 6 | 205 kg | 195 kg x1+ | ~228 kg |
Top set weights rounded to 2.5 kg. Estimated 1RM uses Epley formula assuming 5 AMRAP reps — actual results depend on performance.
FAQ
Common questions about the Wendler 5/3/1 system and how the calculator works.
Related tools
Use these tools alongside your 5/3/1 program for a complete training setup.
Live tool
Estimate your one-rep max from a submaximal set before starting 5/3/1.
Live tool
Plan warm-up sets before your 5/3/1 working sets.
Live tool
Track tonnage across your 5/3/1 cycle.
Live tool
Compare AMRAP performances across cycles.
Live tool
See where your deadlift stands by bodyweight and age.
References
Sources used for 5/3/1 methodology, periodization principles, and programming guidance.
[1] The Training Max: What You Need to Know
Wendler J. jimwendler.com.
Primary source for Training Max philosophy, percentage selection, and progression rules.
[2] Essentials of Strength Training and Conditioning (4th ed.)
Haff GG, Triplett NT. Human Kinetics. 2016.
Scientific foundation for periodized strength programming and submaximal training principles.