5/3/1 Calculator

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5/3/1 Mesocycle Table

Week 1

LiftSets, Reps & WeightsPercentage of 1RM
squat5 x 78kg ,5 x 90kg ,5 x 102kg 65% ,75% ,85%
deadlift5 x 78kg ,5 x 90kg ,5 x 102kg 65% ,75% ,85%
bench5 x 49kg ,5 x 56kg ,5 x 64kg 65% ,75% ,85%
press5 x 26kg ,5 x 30kg ,5 x 34kg 65% ,75% ,85%

Week 2

LiftSets, Reps & WeightsPercentage of 1RM
squat3 x 84kg ,3 x 96kg ,3 x 108kg 70% ,80% ,90%
deadlift3 x 84kg ,3 x 96kg ,3 x 108kg 70% ,80% ,90%
bench3 x 53kg ,3 x 60kg ,3 x 68kg 70% ,80% ,90%
press3 x 28kg ,3 x 32kg ,3 x 36kg 70% ,80% ,90%

Week 3

LiftSets, Reps & WeightsPercentage of 1RM
squat5 x 90kg ,3 x 102kg ,1 x 114kg 75% ,85% ,95%
deadlift5 x 90kg ,3 x 102kg ,1 x 114kg 75% ,85% ,95%
bench5 x 56kg ,3 x 64kg ,1 x 71kg 75% ,85% ,95%
press5 x 30kg ,3 x 34kg ,1 x 38kg 75% ,85% ,95%

Week 4

LiftSets, Reps & WeightsPercentage of 1RM
squat5 x 48kg ,5 x 60kg ,5 x 72kg 40% ,50% ,60%
deadlift5 x 48kg ,5 x 60kg ,5 x 72kg 40% ,50% ,60%
bench5 x 30kg ,5 x 38kg ,5 x 45kg 40% ,50% ,60%
press5 x 16kg ,5 x 20kg ,5 x 24kg 40% ,50% ,60%