The 5/3/1 deload
The deload is the fourth week of the cycle. It uses 40%, 50% and 60% of your training max for five reps, with no AMRAP set and no BBB or FSL supplemental work. Select the Deload tab in the calculator to see your rounded weights.
Plan the work before you train
Use this 5/3/1 deload week page to check your four main lifts, choose the unit you use in the gym, and review the full cycle before your first session. The results are based on a training max, which keeps the prescribed work repeatable instead of treating every session as a test.
Keep the cycle practical
Review the rounded working weights before you load the bar and make a note of the settings you selected. When the cycle is ready, you can use the free planner for a complete session-by-session view or open the 531 app to keep your training maxes and logged work together.
Common questions
How do I use the 5/3/1 deload week?
Enter your current maxes, select your preferred unit and training-max percentage, then use the generated weights as your plan for the cycle.
Can I use kilograms or pounds?
Yes. The calculator supports both kg and lb and rounds results to practical barbell-loading increments.