Calculator
Your Training Max for 5/3/1 and beyond.
Enter your 1RM or working weight — the calculator shows your Training Max and exact weights for every week.
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Your Training Max
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kg
5/3/1 Weekly Weights
What is the Training Max?
The Training Max (TM) is a deliberately reduced value of your actual 1RM — typically 85-90%. Jim Wendler popularized the concept with his 5/3/1 program.
Why not just use the real 1RM? Because you get stronger long-term when you train slightly below your maximum. The TM gives you room for bad days, ensures clean technique, and allows controlled progression over months.
After each cycle (3-4 weeks), you increase the TM by 2.5 kg (upper body) or 5 kg (lower body). This slow, steady growth is the core of 5/3/1.
The 5/3/1 weeks explained
Week 1 (5s week): 3 working sets at 65%, 75%, and 85% of your TM. The last set is an AMRAP set (as many reps as possible).
Week 2 (3s week): 70%, 80%, 90% of your TM. Fewer reps, more weight.
Week 3 (5/3/1 week): 75%, 85%, 95% of your TM. The heaviest week — the last set at 95% is the ultimate challenge.
Deload week: 40%, 50%, 60% of your TM. Active recovery so your body can adapt.
Sources
- Wendler J (2011). 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength. 2nd Edition.
- Wendler J (2017). 5/3/1 Forever.
This is built into hitPR.
In the hitPR app, you manage your Training Max per exercise — with cycle counter and percentage calculation right in your workout.
Explore the Progression Engine