The basic 5/3/1 structure
Each cycle uses a training max for squat, bench press, deadlift and overhead press. Weeks one, two and three use ascending 5s, 3s and 5/3/1 percentages; week four is a deload. The plus set is an opportunity for extra high-quality reps, not a reason to grind.
Plan the work before you train
Use this The 5/3/1 program 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 The 5/3/1 program?
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.