Free training tool
5/3/1 calculator for your training weights
Turn your current strength level into the next working sets. Calculate your Training Max and a complete classic 5/3/1 cycle.
- No account required
- 1RM & Training Max
- Week 1 to deload
Opens the public tool on app.coachcedric.pro in a new tab.
Your strength numbers. Clear working weights.
The 5/3/1 calculator prepares working sets for the overhead press, bench press, squat and deadlift. Enter a weight and repetition count or a known 1RM. The tool then calculates your Training Max and rounded working weights for a complete classic cycle.
Enter a strength value
Choose a lift and enter a weight you moved with sound technique plus the repetitions completed. You can enter a known 1RM directly instead.
Choose your Training Max
Set 80, 90 or 100 per cent of your strength value as the calculation base. The default is 90 per cent.
Review the cycle
Switch between W1, W2, W3 and D for deload. The overview includes all entered lifts, and your browser print dialogue can save it as a PDF.
Your 1RM and Training Max are different values.
A 1RM is the weight for one maximal repetition. The tool can estimate it from a weight and repetition count. Your Training Max is the selected percentage of that value and is used to calculate the working sets. These numbers support planning; they do not assess technique or readiness on the day.
If you have symptoms or a particular medical situation, the tool does not replace an individual professional assessment.
Understand 5/3/1 trainingQuestions about the 5/3/1 calculator
Can I use the 5/3/1 calculator without signing in?
Yes. The public calculator opens on app.coachcedric.pro and does not require an account. You can enter values and view the cycle without registering.
Do I need to test a true 1RM?
No. Enter a training weight and the repetitions completed and the calculator will estimate your 1RM. If you already know a reliable 1RM, switch to direct entry.
How is the Training Max calculated?
The tool multiplies the entered or estimated 1RM by the selected base of 80, 90 or 100 per cent. The default is 90 per cent. Working sets are then calculated from the Training Max and rounded to the selected weight increment.
What do W1, W2, W3 and D mean?
W1 is 5/5/5+, W2 is 3/3/3+ and W3 is 5/3/1+. D is the lighter deload week with three sets of five. Percentages use the Training Max; the plus sign marks the variable final set.
Which lifts and units are supported?
The calculator covers overhead press, bench press, squat and deadlift. You can choose kilograms or pounds and switch input methods. Warm-up and assistance work can also be displayed.
Can I save the results or continue planning?
“Save as PDF” opens the browser print dialogue. The training plan generator creates a complete starting plan. Long-term planning and progress tracking are features of the Coach Cedric App.
Coach Cedric App
Your training continues.
A calculator provides numbers. A generator gives you a starting plan. The Coach Cedric App connects planning, training and progress over weeks and months.
- Training plans & calendar
- Weights & progress
- Dashboard & overview
The demo uses sample data. Both links open the app domain in a new tab.