5/3/1 goal calculator.
Enter your current training max, set a goal weight, and see a cycle-by-cycle projection of how many weeks it takes to get there on the 5/3/1 program.
A cycle is 4 sessions of this lift - not 4 calendar weeks. Each lift runs its own cycle, so you set your own pace.
The 531 Strength app tracks your TM automatically each cycle and shows your projected progression over time.
About this calculator
What is a training max?
In Jim Wendler's 5/3/1 program, your training max (TM) is the weight your working sets are calculated from. It is typically set at 85–90% of your actual one-rep max, giving you room to train hard without grinding against your true limit every session. Each cycle, your TM increases by 10 lb for squat and deadlift, and 5 lb for bench and overhead press.
How long does it take to reach a goal on 5/3/1?
5/3/1 runs in 4-week cycles. With standard progression (+10 lb per cycle on lower-body lifts, +5 lb on upper-body), adding 100 lb to your squat training max takes 10 cycles - roughly 40 weeks. This calculator shows the exact cycle-by-cycle path from your current TM to any goal TM, including total weeks and months.
Squat and deadlift vs. bench and press
5/3/1 uses different increment rates per lift. Lower-body lifts (squat, deadlift) increase by 10 lb (5 kg) per cycle. Upper-body lifts (bench press, overhead press) increase by 5 lb (2.5 kg) per cycle. Select the correct lift to see the accurate projection - the same goal takes different amounts of time depending on which movement you're tracking.
Shareable links
Your current settings (unit, lift, current TM, goal TM) are stored in the URL. Use "Copy shareable link" to save a specific projection or share it with a coach or training partner. The link opens directly to the same state - no account required.