5/3/1 program + AMRAPMulti-cycle progression

Deadlift 5/3/1 Program Generator

Generate a complete Wendler 5/3/1 deadlift program with Training Max percentages, AMRAP sets, supplemental templates, and cycle-over-cycle progression.

5/3/1 program setup

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

Based on Jim Wendler's 5/3/1 methodology. Percentages are of Training Max, not true 1RM.

Your 5/3/1 program

Enter your 1RM and press Generate

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

What is the 5/3/1 program?

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.

How to use this 5/3/1 calculator

1

Enter your deadlift 1RM

Use your tested or estimated one-rep max. If unsure, use our Deadlift 1RM Calculator first.

2

Choose your template and settings

Pick a supplemental template (FSL for beginners, BBB for size, SSL for strength) and how many cycles to preview.

3

Follow the program week by week

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

The 5/3/1 weekly structure

Each 4-week cycle follows the same percentage pattern. The final set of weeks 1-3 is always AMRAP.

5/3/1 percentage chart (% of Training Max)

All percentages are of your Training Max, not your true 1RM.

WeekSet 1Set 2Set 3Focus
Week 1 — 5s65% x575% x585% x5+Volume
Week 2 — 3s70% x380% x390% x3+Intensity
Week 3 — 5/3/175% x585% x395% x1+Peak
Week 4 — Deload40% x550% x560% x5Recovery

What is Training Max and why 90%?

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

Supplemental templates compared

After your main work sets, supplemental work adds volume. Choose the template that matches your goal.

TemplateSets x RepsIntensityFatigueBest for
FSL (First Set Last)5 x 565-75% TMLowBeginners, technique work, cutting
BBB (Boring But Big)5 x 1050% TMHighHypertrophy, bulking
SSL (Second Set Last)5 x 575-85% TMModerate-HighIntermediate lifters, strength
None——MinimalTime-limited sessions, advanced athletes with separate accessory days

Which template should you start with?

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

How to progress on 5/3/1

The system is designed for long-term, sustainable strength gains. Don't rush it.

Cycle-over-cycle progression

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.

Deadlift TM progression example

Starting 1RM: 200 kg, TM at 90% = 180 kg, progression +5 kg per cycle. Estimated 1RM uses Epley formula from AMRAP performance.

CycleTraining MaxWeek 3 top set (95%)Est. 1RM if 5 reps
1180 kg170 kg x1+~198 kg
2185 kg175 kg x1+~204 kg
3190 kg180 kg x1+~210 kg
4195 kg185 kg x1+~216 kg
5200 kg190 kg x1+~222 kg
6205 kg195 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.

Common 5/3/1 mistakes

  • • Starting with a TM that's too high — the program only works if your TM is genuinely submaximal. If you inflate it, you'll stall within 2-3 cycles.
  • • Grinding AMRAP sets to failure — leave 1-2 reps in the tank. The goal is rep PRs over time, not daily maxes. Grinding to failure increases injury risk and undermines recovery.
  • • Skipping the deload week — deadlifts create high systemic fatigue. The deload is not optional — it's what allows you to keep pushing the next cycle.
  • • Changing the percentages — the percentages are intentionally conservative. Adding 5% "because it felt easy" defeats the purpose of submaximal training [2].
  • • Adding too much accessory work — supplemental templates already provide significant volume. Piling on extra deadlift accessories can lead to overtraining.

FAQ

5/3/1 deadlift program questions

Common questions about the Wendler 5/3/1 system and how the calculator works.

References

Research and methodology sources

Sources used for 5/3/1 methodology, periodization principles, and programming guidance.

  1. [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. [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.