531 Lifting Calculator

The 531 Lifting System is a popular strength training program developed by Jim Wendler. It’s designed to help lifters increase their maximum strength in five lifts: Squat, Bench Press, Deadlift, and two variations of Overhead Press (Military Press and Push Press). The system uses a specific percentage-based approach to progressively overload the muscles.

Each workout consists of three sets for each lift. The weight used for each set is calculated based on your one-repetition maximum (1RM) for that lift. For example, if your 1RM Squat is 300 pounds, you would use 225 pounds for the first set, 300 pounds for the second set, and 375 pounds for the third set.