**This Wendler 5/3/1 Calculator is a tool designed to assist individuals following the widely popular 531 strength training program developed by Jim Wendler.**

This program revolves around the concept of gradually increasing the weight lifted for main compound lifts, such as the **squat**, **bench press**, **deadlift**, and **overhead press**.

The calculator streamlines the process of determining the appropriate weights to use for each training session, based on the individual’s current **one-rep max (1RM)** and the specific percentage prescribed by the program.

## 5/3/1 Calculator

Let’s assume an individual has a **1RM** of **300 lbs** for the **Squat**.

First, we calculate the **Training Max**:

```
Training Max = 1RM * 0.9
= 300 lbs * 0.9
= 270 lbs
```

Next, we calculate the weights for each set using the prescribed percentages:

**Set 1: 5 reps**

```
Set 1 Weight = Training Max * 0.65
= 270 lbs * 0.65
= 175.5 lbs (round to 175 lbs)
```

**Set 2: 3 reps**

```
Set 2 Weight = Training Max * 0.75
= 270 lbs * 0.75
= 202.5 lbs (round to 205 lbs)
```

**Set 3: 1+ reps**

```
Set 3 Weight = Training Max * 0.85
= 270 lbs * 0.85
= 229.5 lbs (round to 230 lbs)
```

For a **1RM** of **300 lbs** on the **Squat**, the **5/3/1 Calculator** would recommend the following weights:

**Set 1: 175 lbs for 5 reps****Set 2: 205 lbs for 3 reps****Set 3: 230 lbs for as many reps as possible (1+ reps)**

This calculation process can be applied to any lift and any **1RM** value, ensuring that the individual is following the prescribed intensity levels of the **5/3/1 program**.

**Related Tools:**

## 5/3/1 Calculation Formula

The calculation formula used by the **5/3/1 Calculator** is based on the program’s core principles.

First, it requires the user to input their current **1RM** for the specific lift they are training.

The calculator then applies the following formula to determine the weights for each set:

```
Training Max = 1RM * 0.9
Set 1: Training Max * 0.65
Set 2: Training Max * 0.75
Set 3: Training Max * 0.85
```

The resulting weights are then displayed, allowing the user to easily reference the appropriate loads for the prescribed sets and repetitions of the program.

## What is 5/3/1?

The **5/3/1 program** is a strength training methodology developed by **Jim Wendler**, a former competitive powerlifter and strength coach.

The name “5/3/1” refers to the specific set and repetition scheme used for the main lifts:

**Set 1: 5 reps****Set 2: 3 reps****Set 3: 1+ rep (as many reps as possible)**

The program is designed to be cyclical, with each cycle lasting **four weeks**.

During each cycle, the **training max (90% of the user’s 1RM)** is progressively increased, allowing for consistent strength gains over time.

## 531 Percentages

One of the key features of the **5/3/1 program** is its use of specific **percentages** to determine the weight for each set.

These percentages are derived from the **training max** and are as follows:

**Set 1: 65% of the training max****Set 2: 75% of the training max****Set 3: 85% of the training max**

Here are the answers to the questions, using proper markdown formatting and bolding:

**How to calculate 1RM 5 3 1?**

To calculate your **1RM** (one-rep max) for the **5/3/1 program**, you need to perform a **1RM test** for each of the main lifts (**Squat**, **Bench Press**, **Deadlift**, and **Overhead Press**).

This involves gradually increasing the weight until you can no longer complete a lift with proper form.

Once you have determined your **1RM**, you can input this value into the **5/3/1 Calculator**.

The calculator will then use the following formula to determine your **Training Max**:

```
Training Max = 1RM * 0.9
```

The **Training Max** is used to calculate the weights for the prescribed sets and repetitions in the **5/3/1 program**.

## How does the 5-3-1 program work?

The **5/3/1 program** is a cyclical strength training program that revolves around the main compound lifts (**Squat**, **Bench Press**, **Deadlift**, and **Overhead Press**).

The program is structured into **four-week cycles**, with each week following a specific set and repetition scheme:

**Week 1: 3 sets of 5 reps****Week 2: 3 sets of 3 reps****Week 3: 3 sets of 5/3/1 reps (5 reps, 3 reps, and as many reps as possible)****Week 4: Deload week (lighter weights)**

After each cycle, the **Training Max** is increased, allowing for progressive overload and continuous strength gains.

## How to do 5 choose 3 on calculator?

The notation “5 choose 3” represents the **combination formula**, which calculates the number of ways to choose **3** objects from a set of **5** objects, without regard to order.

To calculate “5 choose 3” on a calculator, you can use the following formula:

```
nCr = n! / (r! * (n - r)!)
```

Where:

**n**is the total number of objects (in this case, 5)**r**is the number of objects being chosen (in this case, 3)**!**represents the factorial operation

Using a calculator with factorial functionality, you can input the values as follows:

```
5C3 = 5! / (3! * (5 - 3)!)
= 120 / (6 * 2)
= 120 / 12
= 10
```

The result of “5 choose 3” is **10**, which means there are **10** different ways to choose **3** objects from a set of **5** objects, without regard to order.