5/3/1 Wendler - Plan generator & calculator

Create your personal training plan for 5-3-1 Wendler

Generator for your 5/3/1 training plan according to Jim Wendler

  • Plan calculator
  • Print as PDF
  • Store plan
  • Simple and Individual
  • Personal scaling
  • Calculate increase
  • Calculate 1RM
  • Jim Wendler
Other languages:  

1. enter your performance

Lift Reps Weight Increase
Press: +
Deadlift: +
Bench-Press: +
Squat: +

2. choose your options

3. customize your 5/3/1 training plan

Your plan

Press
TM: - | 1RM: -
set week 1week 2week 3week 4
1. Warm-Up 5 40% 5 40% 5 40%
2. Warm-Up 5 50% 5 50% 5 50%
3. Warm-Up 3 60% 3 60% 3 60%
1. Work 5 65% 3 70% 5 75% 5 40%
2. Work 5 75% 3 80% 3 85% 5 50%
3. Work 5+ 85% 3+ 90% 1+ 95% 5 60%
Deadlift
TM: - | 1RM: -
set week 1week 2week 3week 4
1. Warm-Up 5 40% 5 40% 5 40%
2. Warm-Up 5 50% 5 50% 5 50%
3. Warm-Up 3 60% 3 60% 3 60%
1. Work 5 65% 3 70% 5 75% 5 40%
2. Work 5 75% 3 80% 3 85% 5 50%
3. Work 5+ 85% 3+ 90% 1+ 95% 5 60%
Bench-Press
TM: - | 1RM: -
set week 1week 2week 3week 4
1. Warm-Up 5 40% 5 40% 5 40%
2. Warm-Up 5 50% 5 50% 5 50%
3. Warm-Up 3 60% 3 60% 3 60%
1. Work 5 65% 3 70% 5 75% 5 40%
2. Work 5 75% 3 80% 3 85% 5 50%
3. Work 5+ 85% 3+ 90% 1+ 95% 5 60%
Squat
TM: - | 1RM: -
set week 1week 2week 3week 4
1. Warm-Up 5 40% 5 40% 5 40%
2. Warm-Up 5 50% 5 50% 5 50%
3. Warm-Up 3 60% 3 60% 3 60%
1. Work 5 65% 3 70% 5 75% 5 40%
2. Work 5 75% 3 80% 3 85% 5 50%
3. Work 5+ 85% 3+ 90% 1+ 95% 5 60%
Print the plan as PDF

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