Free training tool
Build your
5/3/1 plan.
Enter all four one rep maxes to generate a four-week 5/3/1 cycle with the same conservative training max, set percentages, and rounding rules as the 531 app.
Your complete 5/3/1 cycleFour lifts. Four weeks.
Your working weights are based on 90% of each one rep max and rounded to the nearest available increment.
How the 5/3/1 planner works
Each four-week cycle has three main working weeks and one deload. The final set in weeks one through three is marked with a plus sign, meaning you can perform additional quality reps while maintaining good form.
Training maxes and progression
The planner starts at 90% of your estimated one rep max. In the full 531 app, training maxes progress by 2.5 kg or 5 lb for upper-body lifts, and 5 kg or 10 lb for lower-body lifts each block.
Estimate your 1RM first