5-3-1 6 month Calculator
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Squat Max290Press Max130Deadlift Max310Bench Max220FILL IN GOLD CELLS WITH YOUR INFORMATION
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Training MaxTraining MaxTraining MaxTraining Max
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Block to Block increment you want to use lowerbody (5-10lbs or 2.5-5kg)5
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Block to Block increment you want to use upper body (2.5-5lbs or 1.25kg - 2,5kg)2.5
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5/3/1 Programme
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Week ExerciseIntensityLoadReps
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1Deadlift75%232.55
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Deadlift80%2485
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Deadlift85%263.55+ (rep out)
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Overhead Press75%97.55
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Overhead Press80%1045
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Overhead Press85%110.55+ (rep out)
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Squat75%217.55
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Squat80%2325
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Squat85%246.55+ (rep out)
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Bench Press75%1655
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Bench Press80%1765
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Bench Press85%1875+ (rep out)
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2Deadlift80%2483
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Deadlift85%263.53
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Deadlift90%2793+ (rep out)
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Overhead Press80%1043
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Overhead Press85%110.53
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Overhead Press90%1173+ (rep out)
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Squat80%2323
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Squat85%246.53
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Squat90%2613+ (rep out)
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Bench Press80%1763
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Bench Press85%1873
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Bench Press90%1983+ (rep out)
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3Deadlift85%263.55
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Deadlift90%2793
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Deadlift95%294.51+ (rep out)
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Overhead Press85%110.53
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Overhead Press90%1173
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Overhead Press95%123.53+ (rep out)
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Squat85%246.53
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Squat90%2613
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Squat95%275.53+ (rep out)
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Bench Press85%1873
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Bench Press90%1983
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Bench Press95%2093+ (rep out)
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4Deadlift40%1245
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Deadlift50%1555
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Deadlift60%1865
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Overhead Press40%525
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Overhead Press50%655
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Overhead Press60%785
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Squat40%1165
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Squat50%1455
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Squat60%1745
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Bench Press40%885
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Bench Press50%1105
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Bench Press60%1325
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5Deadlift75%237.55
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Deadlift80%2535
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Deadlift85%268.55+ (rep out)
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Overhead Press75%1005
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Overhead Press80%106.55
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Overhead Press85%1135+ (rep out)
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Squat75%222.55
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Squat80%2375
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Squat85%251.55+ (rep out)
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Bench Press75%167.55
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Bench Press80%178.55
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Bench Press85%189.55+ (rep out)
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6Deadlift80%2533
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Deadlift85%268.53
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Deadlift90%2843+ (rep out)
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Overhead Press80%106.53
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Overhead Press85%1133
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Overhead Press90%119.53+ (rep out)
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Squat80%2373
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Squat85%251.53
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Squat90%2663+ (rep out)
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Bench Press80%178.53
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Bench Press85%189.53
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Bench Press90%200.53+ (rep out)
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7Deadlift85%268.55
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Deadlift90%2843
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Deadlift95%299.51+ (rep out)
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Overhead Press85%1133
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Overhead Press90%119.53
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Overhead Press95%1263+ (rep out)
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Squat85%251.53
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Squat90%2663
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Squat95%280.53+ (rep out)
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Bench Press85%189.53
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Bench Press90%200.53
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Bench Press95%211.53+ (rep out)
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8Deadlift40%1295
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Deadlift50%1605
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Deadlift60%1915
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Overhead Press40%54.55
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Overhead Press50%67.55
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Overhead Press60%80.55
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Squat40%1215
98
Squat50%1505
99
Squat60%1795
100
Bench Press40%90.55
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