Your Strength Program Calculator
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.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Illustration. Open the tool for the real thing.
What is the Strength Program Calculator?
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.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
5/3/1, 5×5, HLM.
kg or lb.
You choose the increment.
AZRS tools are free to open and use.
It opens in your browser, so there is nothing to download.
Used for
Pick one to see how it fits.
How it compares
A plain look at this tool next to the usual alternative.
| This fitness tool | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
What is the training max?
90% of your 1RM, used to calculate all percentages.
Is it free and private?
Yes: free, no signup, processed in your browser. Weights for popular strength programs from your 1RM. Your own device keeps whatever is saved. How it works: Enter your 1RM and the program. Set the increment.
Which program should a beginner pick?
Many beginners use 5x5 because it is simple, but the best plan is the one you can follow consistently. Start with light weights to learn the movements.
How do I use the Strength Program Calculator?
1. Enter your 1RM and the program. 2. Set the increment. 3. Follow the table.
Any tips for good results?
Start light and be honest about your 1RM. If you are unsure of your one-rep max, enter a number you could lift for a clean single on a bad day. Keep a log of what you actually lifted and update the max when the plan says to move up.
More free tools
Related to the Strength Program Calculator.
Try the Strength Program Calculator now
Weights for popular strength programs from your 1RM. Free to use.
Try it free