How to use the 531 workout calculator
- Choose your weight unit and set a training max percentage. You decide it. 90 is a commonly used starting point.
- Enter your one rep max or an estimate for each lift, and leave any lift blank to skip it. The numbers shown are examples.
- Set the smallest weight step your plates allow, so weights are rounded to something you can load.
- Read the four week table for each lift. Open Advanced options to edit any percentage.
Formula
Training max = lift max x training max percentage
Working weight = training max x set percentage, rounded half up to your weight step
Default scheme: week 1 is 65, 75, 85 percent; week 2 is 70, 80, 90; week 3 is 75, 85, 95; week 4 is 40, 50, 60
The percentages are a commonly used 5/3/1 style scheme and every one is editable. A plus sign after the reps means as many good reps as you can do.
A 300 pound squat max at 90 percent
The training max is 300 x 0.90 = 270 pounds. Week 1 sets are 65%, 75% and 85% of 270, which is 175.5, 202.5 and 229.5. Rounded to the nearest 5 pounds, half up, they become 175, 205 and 230 pounds, for 5, 5 and 5+ reps.
Week 2 gives 190, 215 and 245 pounds for 3, 3 and 3+ reps. Week 3 gives 205, 230 and 255 pounds for 5, 3 and 1+ reps. The light week 4 gives 110, 135 and 160 pounds for sets of 5.
What a training max is
Programs of this style do not base the weights on your true one rep max. They use a training max, a smaller number that you pick, so the working sets stay manageable. Using a percentage of 90 means a lift you could do once at 300 pounds is planned from 270. A lower percentage gives lighter weights, and you can raise or lower it in the field.
The weights on the page follow only from the numbers you enter. They do not adjust for how you feel, your recovery, injuries or experience, and the tool does not suggest when to increase a max.
Editing the scheme
The percentages and reps in the table are a commonly used scheme, not an official source, and the page does not claim to match any published book. Every percentage is a field under Advanced options, so you can change the numbers to match the program you follow. The reps and the plus sign are fixed labels.
Rounding goes to the nearest multiple of your step, with halves rounded up. Use a step of 5 for pounds with standard plates, 2.5 for kilograms, or smaller if you have fractional plates. This page is arithmetic only and is not medical or coaching advice. Lift within your limits and talk to a doctor or qualified coach. See also the one rep max calculator, the barbell plate calculator, the percentage calculator and the ideal weight calculator.
Assumptions and limits
- The training max is your lift max times the percentage you enter.
- Default percentages are an example scheme, and each one can be edited.
- Weights are rounded half up to the step you enter.
- No adjustment is made for recovery, injury or experience.
Frequently asked questions
What is a training max?
A number set below your true max, such as 90% of it, that the weights are based on. It keeps the working sets lighter than a true max effort.
Can I change the percentages?
Yes. Open Advanced options and edit any of the twelve percentages. The tables update straight away.
How are weights rounded?
To the nearest multiple of the step you enter, with halves rounded up. 202.5 pounds with a 5 pound step becomes 205.
Does this follow a published program exactly?
This page uses a commonly used percentage scheme and does not claim to match any book or author. Edit the percentages if your program differs.