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5/3/1 Training-Max Percentage Calculator — result sheet
Plan three working sets from a 5/3/1 training max, selected week, and equipment rounding increment.
Inputs used
Results
Visual chart
Breakdown
Calculation steps
Returned data table
Formula and methodology
Formula: Each working weight = training max × selected percentage; the displayed load is rounded to the nearest entered increment. Week patterns are 65/75/85%×5, 70/80/90%×3, 75/85/95%×5/3/1, or 40/50/60%×5 for deload.
This planner turns a training max into three percentage-based working sets for one 5/3/1 cycle week. It keeps the training max separate from a claimed true one-repetition maximum and makes the rounding rule explicit for plates or other equipment.
This result follows the calculator's declared inputs, precision, validation boundaries, and model limits.
Input contract
- Training max — kg; minimum 0.01; maximum 1000
- 5/3/1 week — 4 choices
- Weight rounding increment — kg; minimum 1.0E-6; maximum 100
Worked example
| Input | Value |
|---|---|
| Training max | 100 |
| 5/3/1 week | week1 |
| Weight rounding increment | 2.5 |
A 100 kg training max in Week 1 produces 65 kg, 75 kg, and 85 kg for the three working sets.
Assumptions and limits
- The entered training max is the athlete’s chosen planning number, not automatically a tested one-repetition maximum.
- The percentage pattern is applied to the training max, not directly to an unadjusted max.
- The three displayed sets are the main working sets; warm-ups, assistance work, and supplemental templates are excluded.
- Rounding uses the nearest entered increment and may need a gym-specific rule in practice.
- The final-set plus sign convention is not interpreted as a required rep target by this arithmetic page.
- A coach or qualified professional should adapt load, technique, recovery, and exercise selection to the person.
Calculator note
Source and methodology
Use the official WorldCalculate methodology policy for the source, formula, precision, and boundary standards behind this calculator.
Planning estimate, not financial, medical, legal, or professional advice. © WorldCalculate — reuse with attribution. Built and curated by Hassan ALRowaie.
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