Enter your 1RM or a recent set to see your training max.
Turn your 1RM, or any recent set, into a training max and a rounded four-week percentage wave of working weights.
What a training max is
A training max (TM) is a number set a little below your real 1RM, usually 85–90%, and used to calculate working weights. Because every percentage is taken from a lower number, sessions feel manageable on bad days and you have room to progress for several months before the weights get too heavy.
The four-week wave
The table uses a widely published three-week wave plus a deload week, popularised by strength coach Jim Wendler's 5/3/1 program. All percentages are of the training max, not your 1RM. This calculator is not affiliated with or endorsed by the program's author; read the original books for the full method.
Worked example: 300 lb 1RM, 90% training max
Training max = 300 × 0.90 = 270 lb.
- Week 1: 175 × 5, 205 × 5, 230 × 5+
- Week 2: 190 × 3, 215 × 3, 245 × 3+
- Week 3: 205 × 5, 230 × 3, 255 × 1+
- Deload: 110 × 5, 135 × 5, 160 × 5
Frequently asked questions
What percentage should my training max be?
90% of your 1RM is the most common starting point. Many lifters and coaches now prefer 85% because it leaves more room to progress and to recover from bad days. Use a lower percentage if your 1RM is an estimate rather than a tested max.
Can I use an estimated 1RM?
Yes. Switch the source to "From a set" and enter a recent weight and reps. The calculator estimates the 1RM with the average of seven formulas first, then applies your training max percentage.
What do the "+" sets mean?
A set marked 5+, 3+ or 1+ means do at least that many reps, and more if you can do them with good form. Many lifters stop one or two reps short of failure on these sets.
When should I increase my training max?
A common approach is to add about 5 lb (2.5 kg) to upper-body lifts and 10 lb (5 kg) to lower-body lifts after each completed cycle, as long as you hit the minimum reps on every set.