Progressive Overload
Classic 5/3/1-style percentage waves. Uses whichever training max you've already saved from the 1RM calculator.
What is 5/3/1 training?
5/3/1 is a percentage-based training method built around a “training max” — usually set at 90% of your true one-rep max, to leave a small margin so every prescribed set is genuinely achievable. Over a 4-week wave, the percentages climb each week before a lighter deload week resets fatigue, then the whole cycle repeats with a slightly higher training max. It's one of the most widely used templates for building strength in the squat, bench, deadlift and overhead press.
Frequently asked questions
Why is training max 90% of my 1RM, not 100%?
Building in that 10% buffer means every prescribed set is realistically achievable even on an average day, rather than programming against your absolute best-ever number.
What does the “+” next to some reps mean?
It means that set is done for as many reps as possible at that weight, not stopped at the listed number — a common way to autoregulate intensity within a fixed percentage scheme.
How often should I increase my training max?
Typically after each full 4-week wave, by a small fixed amount (often 2.5–5kg for upper body lifts, 5kg for lower body) — small enough to sustain progress over many cycles.
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