The 531 calculator is used in strength training and bodybuilding programs, based on the renowned 5/3/1 training method developed by Jim Wendler, a well-known strength coach and powerlifter.
At its core, the 5/3/1 Calculator helps you determine your training weights for the major compound lifts, such as the Squat, Bench Press, Deadlift, and Overhead Press.
The calculator takes into account your current one-repetition maximum (1RM) for each lift and then calculates the appropriate weight for you to use during your training sessions.
5/3/1 Score Chart
| Week | Lift | Sets x Reps | % of 1RM | Calculated Weight |
|---|---|---|---|---|
| 1 | Squat | 3 x 5 | 65% | 195 lbs |
| Bench Press | 3 x 5 | 65% | 146 lbs | |
| Deadlift | 1 x 5 | 65% | 225 lbs | |
| Overhead Press | 3 x 5 | 65% | 104 lbs | |
| 2 | Squat | 3 x 3 | 75% | 225 lbs |
| Bench Press | 3 x 3 | 75% | 169 lbs | |
| Deadlift | 1 x 3 | 75% | 259 lbs | |
| Overhead Press | 3 x 3 | 75% | 120 lbs | |
| 3 | Squat | 5 x 1 | 85% | 255 lbs |
| Bench Press | 5 x 1 | 85% | 191 lbs | |
| Deadlift | 5 x 1 | 85% | 293 lbs | |
| Overhead Press | 5 x 1 | 85% | 136 lbs | |
| 4 | Squat | 3 x 5 | 50% | 150 lbs |
| Bench Press | 3 x 5 | 50% | 113 lbs | |
| Deadlift | 1 x 5 | 50% | 173 lbs | |
| Overhead Press | 3 x 5 | 50% | 80 lbs |
5/3/1 Calculation Formula
The 5/3/1 Calculation formula is as follows:
Weight = 1RM × PercentageWhere:
- Weight is the amount of weight you’ll be lifting for the given set and reps
- 1RM is your current one-repetition maximum for the respective lift
- Percentage is the specific percentage of your 1RM that you’ll be using, as dictated by the 5/3/1 program
Let’s use the Bench Press as an example:
Your current 1RM for the Bench Press is 225 pounds, based on the 5/3/1 Calculation table, we can determine the weight you should use for each week:
- Week 1: 65% of 225 pounds = 146 pounds
- Week 2: 75% of 225 pounds = 169 pounds
- Week 3: 85% of 225 pounds = 191 pounds
- Week 4: 50% of 225 pounds = 113 pounds
By putting your 1RM and the corresponding percentage into the formula, you can easily calculate the weight you should be using for each training session.
What is the 5-3-1 workout method?
The 5-3-1 workout method, also known as the 5/3/1 program, is a popular strength training program developed by Jim Wendler. It is designed to help athletes and fitness enthusiasts build strength, muscle, and overall physical performance in a systematic and sustainable manner.
The 5-3-1 workout method is based on the principle of progressive overload, which means that you gradually increase the amount of weight you’re lifting over time. This allows your body to adapt and become stronger while also reducing the risk of injury.
Here’s an example of how the 5-3-1 workout method might be structured for the Bench Press:
Week 1:
- Set 1: 3 reps at 65% of your 1RM
- Set 2: 3 reps at 65% of your 1RM
- Set 3: 5 reps at 65% of your 1RM
Week 2:
- Set 1: 3 reps at 75% of your 1RM
- Set 2: 3 reps at 75% of your 1RM
- Set 3: 3 reps at 75% of your 1RM
Week 3:
- Set 1: 1 rep at 85% of your 1RM
- Set 2: 1 rep at 85% of your 1RM
- Set 3: 1 rep at 85% of your 1RM
Week 4 (Deload):
- Set 1: 5 reps at 50% of your 1RM
- Set 2: 5 reps at 50% of your 1RM
- Set 3: 5 reps at 50% of your 1RM
This 4-week cycle would then repeat, with your 1RM potentially increasing each time, allowing you to gradually increase the weight you’re lifting and continue to get stronger over time.
The 5-3-1 workout method can be applied to all the major compound lifts, such as the Squat, Deadlift, and Overhead Press. By following this structured program, you can ensure that you’re making consistent progress in your strength training while also allowing your body to recover and adapt.
Key 5/3/1 Percentages
The key 5/3/1 percentages are:
- 65% of 1RM: Used for the first week of the cycle, typically for sets of 3 to 5 reps.
- 75% of 1RM: Used for the second week of the cycle, typically for sets of 3 reps.
- 85% of 1RM: Used for the third week of the cycle, typically for sets of 1 rep.
- 50% of 1RM: Used for the fourth week, which is a deload week, typically for sets of 5 reps.
These percentages are designed to gradually increase the training load, allowing your body to adapt and become stronger over time. The fourth week, or deload week, is essential for allowing your body to recover and prevent overtraining.