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Training max calculator
Built for 5/3/1, BBB, and any program that trains off a percentage of your 1RM instead of your 1RM itself. Enter your tested max, pick a TM percentage, and the calculator gives you every working weight in the cycle.
Your training max (90% of 1RM)
285 lb
Working percentages of your TM
For sets at the listed percentage of your training max.
| % of TM | Weight |
|---|---|
| 100% | 285 lb |
| 95% | 270 lb |
| 90% | 255 lb |
| 85% | 240 lb |
| 80% | 230 lb |
| 75% | 215 lb |
| 70% | 200 lb |
| 65% | 185 lb |
| 60% | 170 lb |
| 55% | 155 lb |
| 50% | 145 lb |
5/3/1 working sets at this TM
A standard 5/3/1 cycle, with weights based on the TM above.
| Set 1 | Set 2 | Top set | |
|---|---|---|---|
| Week 1 | 5 × 185 lb (65%) | 5 × 215 lb (75%) | 5+ × 240 lb (85%) |
| Week 2 | 3 × 200 lb (70%) | 3 × 230 lb (80%) | 3+ × 255 lb (90%) |
| Week 3 | 5 × 215 lb (75%) | 3 × 240 lb (85%) | 1+ × 270 lb (95%) |
| Deload | 5 × 115 lb (40%) | 5 × 145 lb (50%) | 5 × 170 lb (60%) |
What's a training max?
A training max (TM) is a number, usually a percentage of your actual one-rep max, that your program's working weights are calculated from. Instead of programming "85% of your 1RM," a 5/3/1-style program asks "what's your TM?" and then prescribes 85% of that.
The whole point is to leave headroom. Your 1RM is what you can do on a perfect day, fully rested, with someone yelling at you. Most days aren't that day. Programming off a TM that's 90% of your 1RM means your "100% TM" lifts are actually 90% of your true max, which is much more sustainable for week-after-week training.
Why use less than your actual 1RM?
Three reasons, all related:
- Daily fluctuation. Your true 1RM bounces around 5–10% based on sleep, stress, nutrition, and time of day. A program that assumes a fixed 1RM blows up on bad days.
- AMRAP top sets. 5/3/1 ends each main lift's working sets with an AMRAP — "do as many reps as possible with this weight." If the TM is too high, you grind a single and call it a day. If the TM is conservative, you might hit a rep PR with the same prescribed weight, which is the actual goal.
- Recovery and burnout. Training near your true max every week is a fast track to overreaching. A lower TM lets you do more volume across the cycle without grinding.
Common TM percentages
85% — BBB and high-volume work
Boring But Big and other high-volume 5/3/1 templates use 85% of 1RM as the TM. The volume work after the main sets is what drives progress; the lower TM keeps the main work manageable.
90% — Standard 5/3/1
Jim Wendler's original recommendation and still the default for most 5/3/1 templates. 90% gives a sustainable working weight with enough headroom that AMRAP sets are meaningful.
92.5% — Slightly more aggressive
Used by intermediate lifters who feel that 90% is too easy on the first week. Buys you slightly heavier working weights at the cost of a faster trip to the next TM reset.
95% — Aggressive
Sometimes used by advanced lifters who want to push for one or two cycles before resetting. Not recommended as a starting point unless you really know what you're doing — most lifters who pick 95% end up stalling within a cycle or two.
When to reset your TM
In standard 5/3/1, you add 5 lb to the upper-body TMs (bench, OHP) and 10 lb to lower-body TMs (squat, deadlift) at the end of each three-week cycle. When you start missing reps on the AMRAP top sets — typically when you can't hit the prescribed reps on the 95% week — drop the TM 10% and rebuild.
FAQ
How do I know my 1RM if I haven't tested it?
Use the 1RM calculator to estimate it from a recent set of 3–8 reps. For 5/3/1 specifically, a slightly conservative 1RM estimate is fine — the TM is already conservative, and you'll have plenty of room to push AMRAP sets.
Do I need a different TM for each lift?
Yes. Each main lift (squat, bench, deadlift, OHP) has its own TM based on its own 1RM. You'll add weight to each TM at different rates: upper-body lifts add slower, lower-body lifts add faster.
Is the TM the same as a "working weight"?
No. The TM is the reference number; your working weights are percentages of the TM. For example, with a 300 lb TM on bench, your "75% set" is 225 lb and your "95% set" is 285 lb.
How does this compare to RPE-based programs?
Percentage-of-TM and RPE are two ways to solve the same problem (matching load to capacity day-to-day). 5/3/1 uses a fixed TM and lets the AMRAP top set absorb daily variation. RPE programs adjust the load on every set. Try both for a few months each and see which fits your training style — see the RPE calculator if you want to experiment.
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