Strength Program Calculator (5/3/1, 5x5, Heavy-Light-Medium)
Weights for popular strength programs from your 1RM · free, no signup
See Strength Program Calculator (5/3/1, 5x5, Heavy-Light-Medium) in action
Strength Program Calculator (5/3/1, 5x5, Heavy-Light-Medium)
Enter your one-rep max and choose 5/3/1 (with training max and a deload week), 5×5 linear progression or a heavy-light-medium weekly wave and get every working weight, set and rep, rounded to plate increments.
Add a set increment per cycle or session and see how the program progresses.
Key features
3 programs
5/3/1, 5×5, HLM.
Weights rounded to plates
kg or lb.
Cycle progression
You choose the increment.
How to use it
- Enter your 1RM and the program.
- Set the increment.
- Follow the table.
Worked example
Example
100 kg 1RM, 5/3/1: training max 90 kg; week 1 is 58 / 67.5 / 77.5 kg for 5 / 5 / 5+.
Who uses this tool
Strength trainees
Plan the next months.
Tips for the best results
- Start light and be honest about your 1RM.
Common mistakes to avoid
- Starting with a too-high max.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
What is the training max?
90% of your 1RM, used to calculate all percentages.
Is it free and private?
Yes. It is free with no signup. Everything runs in your browser and anything saved stays on your own device.