Velcropop's 5/3/1 Calculator

1RM Calculator
Exercise
Squat
Deadlift
Bench
Press

Unit of Mass
Input "kg" OR "lb" below:
kg
Constants:
0.25
2.50

Weight Lifted Reps Performed Predicted 1RM

80.00
1
80.00
90.00
1
90.00
185.00
6
214.75
125.00
6
145.25

Desired Mesocycle Weight Increase

Exercise
Squat
Deadlift
Bench
Press

Weight
10.00
15.00
5.00
5.00

Avg. Increase
11.20%
14.48%
2.28%
3.33%

Mesocycle RMs
Cycle #1
72.00
81.00
193.25
130.75

Cycle #2
81.00
94.50
197.75
135.25

Cycle #3
90.00
108.00
202.25
139.75

Cycle #4
99.00
121.50
206.75
144.25

Velcropop's 5/3/1 Cycle #1

C1M1
Exercise
Squat

Deadlift

Bench

Press

Weight
47.5
55.0
60.0
52.5
60.0
70.0
125.0
145.0
165.0
85.0
97.5
110.0

C1M2
Reps
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
Squat
Deadlift
Bench
Press

60.0
70.0
165.0
110.0

Weight
50.0
57.5
65.0
57.5
65.0
72.5
135.0
155.0
175.0
92.5
105.0
117.5

C1M3
Reps
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

65.0
72.5
175.0
117.5

Weight
55.0
60.0
67.5
60.0
70.0
77.5
145.0
165.0
182.5
97.5
110.0
125.0

C1M4
Reps
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

67.5
77.5
182.5
125.0

Exercise
Squat

Deadlift

Bench

Press

Weight
30.0
35.0
42.5
32.5
40.0
47.5
77.5
97.5
115.0
52.5
65.0
77.5

N/A
x
x
x
x

This is a
REST microcyle.

Reps
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6

Velcropop's 5/3/1 Cycle #2

C2M1
Exercise
Squat

Deadlift

Bench

Press

Weight
52.5
60.0
70.0
62.5
70.0
80.0
127.5
147.5
167.5
87.5
102.5
115.0

C2M2
Reps
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
Squat
Deadlift
Bench
Press

70.0
80.0
167.5
115.0

Weight
57.5
65.0
72.5
65.0
75.0
85.0
137.5
157.5
177.5
95.0
107.5
122.5

C2M3
Reps
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

72.5
85.0
177.5
122.5

Weight
60.0
70.0
77.5
70.0
80.0
90.0
147.5
167.5
187.5
102.5
115.0
127.5

C2M4
Reps
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

77.5
90.0
187.5
127.5

Exercise
Squat

Deadlift

Bench

Press

Weight
32.5
40.0
47.5
37.5
47.5
57.5
80.0
100.0
117.5
55.0
67.5
80.0

N/A
x
x
x
x

This is a
REST microcycle.

Reps
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6

Velcropop's 5/3/1 Cycle #3

C3M1
Exercise
Squat

Deadlift

Bench

Press

Weight
57.5
67.5
77.5
70.0
80.0
92.5
132.5
152.5
172.5
90.0
105.0
120.0

C3M2
Reps
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
Squat
Deadlift
Bench
Press

77.5
92.5
172.5
120.0

Weight
62.5
72.5
80.0
75.0
87.5
97.5
142.5
162.5
182.5
97.5
112.5
125.0

C3M3
Reps
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

80.0
97.5
182.5
125.0

Weight
67.5
77.5
85.0
80.0
92.5
102.5
152.5
172.5
192.5
105.0
120.0
132.5

C3M4
Reps
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

85.0
102.5
192.5
132.5

Exercise
Squat

Deadlift

Bench

Press

Weight
35.0
45.0
55.0
42.5
55.0
65.0
80.0
100.0
122.5
55.0
70.0
85.0

N/A
x
x
x
x

This is a
REST microcycle.

Reps
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6

Velcropop's 5/3/1 Cycle #4

C4M1
Exercise
Squat

Deadlift

Bench

Press

Weight
65.0
75.0
85.0
80.0
90.0
102.5
135.0
155.0
175.0
95.0
107.5
122.5

C4M2
Reps
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
Squat
Deadlift
Bench
Press

85.0
102.5
175.0
122.5

Weight
70.0
80.0
90.0
85.0
97.5
110.0
145.0
165.0
185.0
100.0
115.0
130.0

C4M3
Reps
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

90.0
110.0
185.0
130.0

Weight
75.0
85.0
95.0
90.0
102.5
115.0
155.0
175.0
197.5
107.5
122.5
137.5

C4M4
Reps
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

95.0
115.0
197.5
137.5

Exercise
Squat

Deadlift

Bench

Press

Weight
40.0
50.0
60.0
47.5
60.0
72.5
82.5
102.5
125.0
57.5
72.5
87.5

N/A
x
x
x
x

This is a
REST microcycle.

Reps
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6