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1RM EstimatorRussian SquatPrilepin's ChartDOTS & WilksSmolov Jr.Wendler 5/3/1
Wave Progression•Jim Wendler 5/3/1 System

Wendler 5/3/1 Wave Mesocycle

The gold standard in sustainable, injury-free barbell progression. Built around a conservative 90% Training Max (TM) with AMRAP (+ sets) to build unstoppable long-term strength.

Timeline
4-Week Mesocycle
Training Max
90% of True 1RM
Final Set
AMRAP (+) Cap
Week 4
Scheduled Deload
Configure Wendler 5/3/1
True 1-Rep Maximum
kg
Olympic Barbell (20 kg) includedStep: ±2.5 kg
True 1-Rep Max
140kg
Tested or Estimated Maximal Lift
Working Training Max (TM)90% of 1RM
125kg
All 4-week wave percentages are calculated off this number
Mesocycle Waves
W1: 3×5 (65%, 75%, 85%+)
W2: 3×3 (70%, 80%, 90%+)
W3: 5/3/1+ (75%, 85%, 95%+)
Week 4: Deload (40%, 50%, 60%)
Week 01•Week 1: 3x5 Wave
Set 15 reps
65% of TM (Working set)
82.5 kg
Set 25 reps
75% of TM (Working set)
95 kg
Set 35+ AMRAP
85% of TM (5+ AMRAP (As Many Reps As Possible))
107.5 kg
Focus: Moderate volume and bar speedRest 2–3 min
Week 02•Week 2: 3x3 Wave
Set 13 reps
70% of TM (Working set)
87.5 kg
Set 23 reps
80% of TM (Working set)
100 kg
Set 33+ AMRAP
90% of TM (3+ AMRAP)
112.5 kg
Focus: Heavy triples and neural prepRest 2–3 min
Week 03•Week 3: 5/3/1 Heavy Wave
Peak Wave
Set 15 reps
75% of TM (Working set)
95 kg
Set 23 reps
85% of TM (Working set)
107.5 kg
Set 31+ AMRAP
95% of TM (1+ AMRAP (The PR Set))
120 kg
Focus: Maximal AMRAP (+ set) record attemptRest 2–3 min
Week 04•Week 4: Deload & Recovery
Set 15 reps
40% of TM (Working set)
50 kg
Set 25 reps
50% of TM (Working set)
62.5 kg
Set 35 reps
60% of TM (Recovery set, no failure)
75 kg
Focus: Joint recovery and fatigue dissipationRest 2–3 min

Wendler 5/3/1 Method Principles & FAQs

Why does Wendler 5/3/1 use a 90% Training Max instead of true 1RM?

Using 90% of your true 1RM ensures you never fail reps, protects connective tissues from systemic burnout, and allows you to build genuine momentum over months of consistent progression.

What does the "+" symbol mean on the final set?

The "+" denotes an AMRAP (As Many Reps As Possible) set. You perform the prescribed reps (5, 3, or 1) and continue lifting with clean, crisp form until you have 1–2 reps left in reserve.

How do I advance the weights in the next 4-week cycle?

After completing Week 4 (Deload), add 2.5 kg (5 lbs) to your Upper Body Training Max (Bench & Press) and 5.0 kg (10 lbs) to your Lower Body Training Max (Squat & Deadlift).

Is the Week 4 Deload mandatory?

Yes. The deload allows your central nervous system, tendons, and joints to recover while maintaining muscle activation and movement patterning.