5/3/1 Calculator
Determine your Wendler's powerlifting program.
Your 5/3/1 program will be displayed here.
What is the 5/3/1 Program?
The 5/3/1 program is a popular strength training methodology created by Jim Wendler. It's designed to provide slow, consistent progress on four main lifts: the squat, bench press, deadlift, and overhead press. The program is structured into four-week cycles, with each week focusing on a different rep and intensity scheme.