Percentage wave
5/3/1-Style Calculator
Enter a training max and generate a simple four-week percentage wave. This is a calculator for loading math, not an official program.
Training max
Wave type
Week 1
65% x 5155 lb
75% x 5180 lb
85% x 5+205 lb
Week 2
70% x 3167.5 lb
80% x 3192.5 lb
90% x 3+215 lb
Week 3
75% x 5180 lb
85% x 3205 lb
95% x 1+227.5 lb
Week 4
40% x 595 lb
50% x 5120 lb
60% x 5145 lb
How to use the wave
Start with a conservative training max, not the biggest estimated 1RM you can justify. The purpose of a training-max wave is to keep the heavy work repeatable while leaving room for clean plus sets and future progress.
If every final set feels like a max attempt, lower the training max by 5-10% and rebuild the wave. The calculator gives the loading math; your bar speed and recovery decide whether the number is useful.