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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
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Simple and Individual
Personal scaling

Calculate increase
Calculate 1RM
Jim Wendler

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Calculator

1. enter your performance

Lift	Reps	Weight	Increase
Press:			+
Deadlift:			+
Bench-Press:			+
Squat:			+
Add increase by Wendler

2. choose your options

Display 1RM and TM for the lifts

Add Warm-Up Sets

Calculate with 90% of 1RM (Wendler recommended)

Round weights (steps of 2.5 kilograms)

Calculate Joker Sets (advanced)

3. customize your 5/3/1 training plan

Calculate plan

Your plan

Press TM: - \| 1RM: -
set	week 1		week 2		week 3		week 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 1		week 2		week 3		week 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 1		week 2		week 3		week 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 1		week 2		week 3		week 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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