Percentage wave
Enter a Training Max to preview a common 5/3/1-style percentage wave before you build the full routine.
This page includes an interactive 5/3/1 calculator for strength training. Open it in a browser to enter your numbers, switch units where supported, and save the result in Barbell Wiz.
A block is a stretch of weeks that share a purpose, such as building volume or peaking for a heavy single. If your training uses a Training Max and planned percentages, the targets should be part of the workout, not a second screen you check between sets.
Barbell Wiz is not limited to one canned template. Build the structure you run, keep the load targets visible, and adjust the routine when your block changes.
Reference
A 5/3/1-style wave is planned from a Training Max, not an all-time one-rep max. The last main set is commonly written with a plus sign to show that it can be taken for extra clean reps.
Set target = Training Max x weekly percentage, rounded to a loadable jump365 lb Training Max x 95% = 345 lb top set when rounded to the nearest 5 lb
A common four-week wave shown with top-set targets from a 365 lb Training Max.
| Week | Main sets | Top set from 365 lb TM |
|---|---|---|
| Week 1 | 65% x 5, 75% x 5, 85% x 5+ | 310 lb x 5+ |
| Week 2 | 70% x 3, 80% x 3, 90% x 3+ | 330 lb x 3+ |
| Week 3 | 75% x 5, 85% x 3, 95% x 1+ | 345 lb x 1+ |
| Deload | 40% x 5, 50% x 5, 60% x 5 | 220 lb x 5 |
Related
Calculate a conservative Training Max from your one-rep max or estimated max, choose a percentage, and round the result to loadable weights.
Plan strength routines, progression blocks, percentages, warmups, and program structure with Barbell Wiz.
Calculate the plates per side for a barbell lift in pounds or kilograms, including bar weight, loadable plates, and remainder.
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