531 Calculator (Lifting Program)

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Understanding the 5-3-1 Lifting Program

The 5-3-1 program is a strength training methodology designed by powerlifter and strength coach Jim Wendler. It emphasizes slow, steady progress using percentages of your one-rep maximum (1RM) to structure your working sets.

The Core Percentages

The program uses three primary working sets, each targeting different rep ranges:

  • Set 1 (5 reps): 75% of 1RM
  • Set 2 (3 reps): 85% of 1RM
  • Set 3 (1+ rep): 95% of 1RM

The final set is typically performed as an AMRAP (as many reps as possible) set, which is why it's often written as "1+" reps.

Formula

[\text{Working Weight} = \text{1RM} \times \text{Percentage}]

For the three sets:

[\text{Set 1} = \text{1RM} \times 0.75]

[\text{Set 2} = \text{1RM} \times 0.85]

[\text{Set 3} = \text{1RM} \times 0.95]

Example Calculation

Jane's 1RM for bench press is 200 pounds. Her working weights would be:

  1. Set 1 (5 reps): 200 x 0.75 = 150 lbs
  2. Set 2 (3 reps): 200 x 0.85 = 170 lbs
  3. Set 3 (1+ rep): 200 x 0.95 = 190 lbs

Program Structure

The 5-3-1 program typically follows a 4-week cycle:

  • Week 1: 5-5-5+ (working up to 85% for the final set)
  • Week 2: 3-3-3+ (working up to 90% for the final set)
  • Week 3: 5-3-1+ (working up to 95% for the final set)
  • Week 4: Deload (lighter weights for recovery)

The percentages shown in this calculator represent the Week 3 peak workout, which is the most commonly referenced 5-3-1 structure.

Tips for Success

  • Round weights to the nearest practical increment for your gym's plates
  • Always leave one or two reps "in the tank" on your plus sets
  • Progress slowly by adding 5 lbs to upper body and 10 lbs to lower body lifts each cycle
  • Include assistance work after your main lifts

Frequently Asked Questions

The 5-3-1 program (also written as 531) is a popular strength training program created by Jim Wendler. It focuses on four main lifts: squat, bench press, deadlift, and overhead press, using progressive overload with specific percentages of your one-rep max.

The 5-3-1 program uses three working sets based on percentages of your 1RM: Set 1 uses 75% for 5 reps, Set 2 uses 85% for 3 reps, and Set 3 uses 95% for 1 or more reps (the plus set).

Many 5-3-1 variations recommend using 85-90% of your true 1RM as your training max. This calculator uses your input directly, so if you prefer the training max approach, enter 85-90% of your actual max.

In the standard 5-3-1 program, you increase your training max by 5 lbs for upper body lifts and 10 lbs for lower body lifts at the end of each training cycle (typically 4 weeks).