PORT CALCULATOR
531 Lifting
A precise tool.
What is the 531 Lifting & How does it work?
The 5/3/1 program, created by Jim Wendler, is a proven strength‑building method that cycles through three weeks of increasing intensity followed by a deload week.
Central to the method is the concept of a Training Max (TM), which is set at 90 % of your true one‑rep max (1RM) to provide a sustainable load for progressive overload.
TM = 0.9 times 1RM
TM = Training Max (90% of 1RM)
Each training week prescribes three sets at specific percentages of the TM (e.g., 65 %, 75 %, 85 % in Week 1), allowing lifters to track weekly volume while minimizing over‑reaching.
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Frequently Asked Questions
What is a Training Max in the 5/3/1 program?
A Training Max (TM) is 90% of your true one-rep max (1RM), used to set sustainable weights for progressive overload.
How do I calculate my Training Max using this calculator?
Enter your one-rep max into the calculator, and it will automatically compute your Training Max as 90% of that value.
What are the percentages used for each week in the 5/3/1 program?
Week 1 uses 65%, Week 2 uses 75%, and Week 3 uses 85% of your Training Max.
How often should I deload according to the 5/3/1 program?
After completing three weeks of increasing intensity, you should take a deload week to reduce stress on your body.
Can this calculator be used for other strength programs besides 5/3/1?
While this calculator is specifically designed for the 5/3/1 program, it can still be useful for setting a training max based on your one-rep max.
What is the purpose of progressive overload in strength training?
Progressive overload involves gradually increasing the weight lifted to continually challenge your muscles and promote growth and strength gains.
How do I determine my one-rep max (1RM) for a specific exercise?
Your 1RM is the maximum amount of weight you can lift for one repetition with proper form. It's typically estimated through a combination of testing and experience.
Results are for informational purposes only and do not constitute professional advice.