The 5-3-1 program is a popular strength training regimen designed by Jim Wendler. It focuses on four main lifts: the squat, bench press, deadlift, and overhead press. The program is structured around a simple yet effective progression model that allows lifters to increase their strength over time.
To effectively utilize the 5-3-1 program, it is essential to understand how to calculate your working weights based on your one-rep max (1RM). The program typically involves lifting at 90% of your 1RM for the main lifts, which is where our calculator comes in handy. By inputting your max lifts, you can easily determine the weights you should be using for each training cycle.
Each month, the program consists of four weeks, with each week focusing on a different rep scheme: 5 reps, 3 reps, and 1 rep. The first week emphasizes 5 reps, the second week focuses on 3 reps, and the third week is all about lifting for a single rep. The fourth week is a deload week, where you lift lighter weights to allow your body to recover.
In addition to the main lifts, the 5-3-1 program encourages the inclusion of assistance exercises. These exercises are designed to target specific muscle groups and help improve your overall strength and performance. The assistance calculator allows you to determine the appropriate weights for these exercises based on your main lifts.
For example, if your squat max is 300 lbs, you would calculate your working weight for the squat as follows: 300 lbs x 0.9 = 270 lbs. This is the weight you would use for your sets during the 5-3-1 program. Similarly, you can calculate the working weights for the bench press, deadlift, and overhead press.
It’s important to note that the 5-3-1 program is highly customizable. Lifters can adjust the assistance exercises based on their individual goals and weaknesses. For instance, if you struggle with your bench press, you might choose to include more chest-focused assistance exercises in your routine.
As you progress through the program, it’s crucial to track your lifts and make adjustments as needed. If you find that you are consistently hitting your target weights, it may be time to increase your max lifts to continue making progress. Conversely, if you are struggling to complete your sets, consider reducing the weights or taking additional recovery time.
In conclusion, the 5-3-1 program is an effective strength training method that can help you achieve your lifting goals. By utilizing the 5-3-1 program calculator, you can easily determine your working weights and track your progress over time. Remember to focus on proper form and technique, and don’t hesitate to adjust your program as needed to ensure continued success.
Additional Resources
For more information on strength training and calculators, check out the following links: