5/3/1 Program Generator
Enter your one-rep max (1RM) for each lift to generate your 4-week 5/3/1 program.
Boost Your Strength with the 5/3/1 Workout Program
The 5/3/1 workout program is one of the most effective strength training systems, focusing on core compound lifts like the squat, deadlift, bench press, and overhead press. Designed by Jim Wendler, this program uses calculated percentages of your Training Max (TM) to ensure progressive overload and consistent gains over time.
Each 4-week cycle involves incremental increases to your TM, allowing you to build muscle and increase strength while minimizing the risk of injury. To keep progressing, adjust your Training Max as recommended at the end of each cycle.
Whether you"re new to lifting or an advanced athlete, the 5/3/1 method provides a simple yet effective framework for long-term success. Follow the principles, stay consistent, and experience steady growth in your strength levels.
Each 4-week cycle involves incremental increases to your TM, allowing you to build muscle and increase strength while minimizing the risk of injury. To keep progressing, adjust your Training Max as recommended at the end of each cycle.
Whether you"re new to lifting or an advanced athlete, the 5/3/1 method provides a simple yet effective framework for long-term success. Follow the principles, stay consistent, and experience steady growth in your strength levels.