Free training tool
5/3/1 calculator for your training weights
Calculate your Training Max and working weights for Weeks 1–3 and deload. Free, with no account needed.
- No login
- 1RM & Training Max
- Weeks 1–3 + deload
Use “Open fullscreen” inside the calculator to carry your values into a new tab.
How it works
Your working weights in three steps
Enter your strength numbers
Choose a lift. Enter a weight and rep count, or a known 1RM.
Choose your Training Max
Choose 80, 90 or 100% as the calculation base. The default is 90%.
Get your working weights
Review Weeks 1–3 and deload. Use the print dialogue to save your cycle as a PDF.
The 5/3/1 cycle — four weeks, one system
The classic wave. All percentages use your Training Max. Select a week to learn more.
Week 15 / 5 / 5+65 / 75 / 85 %Start the cycle with three sets of five at a manageable intensity.
The final set calls for at least five reps. Keep any additional reps technically sound.
Week 23 / 3 / 3+70 / 80 / 90 %The intensity increases: heavier weights, fewer prescribed reps.
Complete at least three reps on the final set. All percentages use your Training Max.
Week 35 / 3 / 1+75 / 85 / 95 %The heaviest week of the classic wave. The final set uses 95% of your Training Max.
Five reps, three reps, then at least one. The plus sign does not mean forcing extra reps.
Deload5 / 5 / 540 / 50 / 60 %A lighter week with less load and room to recover.
Three sets of five at 40, 50 and 60%. Modern 5/3/1 templates may schedule deloads differently.
Plus sets allow extra reps with sound technique. Your chosen 5/3/1 template determines the load and assistance work.
Training knowledge
New to 5/3/1?
Understand the numbers: Training Max, the weekly structure, deloads and how to use 5/3/1 in your training.
Read the 5/3/1 training guideCommon questions
5/3/1 calculator FAQ
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.
Continue in the currently free Coach Cedric App: plan sessions, log your weights and track progress. All currently available app features work without a paid app subscription.
- Plans & calendar
- Workouts & progress
- Strength & volume
Explore the features and live demo on the app page before creating your account.
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