5x5 One-Rep Max Calculator

5x5 training means performing 5 sets of 5 reps for each main lift. Programs like StrongLifts 5x5 use a simple A/B structure: Workout A includes Squat, Bench Press, and Barbell Row; Workout B includes Squat, Overhead Press, and Deadlift. You alternate workouts three times per week (e.g., Monday A, Wednesday B, Friday A, then the next week Monday B, Wednesday A, Friday B).^[3]

The deadlift uses 1 set of 5 reps instead of 5 sets because it is more fatiguing and responds well to lower volume. You add weight each session when you complete all prescribed sets and reps with good form. This linear progression works well for beginners until they can no longer add weight every workout.

Two widely used formulas estimate one-rep max from submaximal reps:^[1]

• Epley: 1RM = Weight × (1 + Reps / 30). Simple and well-validated for reps up to about 10.
• Brzycki: 1RM = Weight / (1.0278 − 0.0278 × Reps). Can be more conservative at higher rep ranges.

Both formulas assume you went to failure. When you did not (e.g., you had reps left in reserve), they underestimate your true 1RM. Averaging Epley and Brzycki can improve reliability across different rep ranges. This calculator also applies RPE-based corrections when you indicate how hard the set felt.

RPE (Rate of Perceived Exertion) measures how hard a set felt. RPE 10 means max effort—no reps left. RPE 9 means you could have done 1 more rep; RPE 8 means 2 more, and so on.^[2]

When you complete 5 reps at RPE 8, you actually had 2 reps in reserve. The standard formulas treat that as a true 5-rep max and underestimate your 1RM. RPE multipliers correct for this: at RPE 8 you were at roughly 93% of what you could do for that rep range, so we divide the raw estimate by 0.93 to get a higher, more accurate 1RM.

Using the RPE to 1RM Calculator you can explore RPE-based loading in more detail for periodized programming.

Add weight when you complete all 5 sets of 5 reps with good form. Typical progression: 5 lbs (2.5 kg) for upper-body lifts (bench, overhead press, row) and 10 lbs (5 kg) for lower-body lifts (squat, deadlift) per session.

If you miss reps, repeat the same weight next time. Do not add weight until you complete 5×5. After multiple failures at the same weight (e.g., 3 sessions in a row), consider a deload: reduce weight by about 10% and build back up over the next few weeks.

Use the Progressive Overload Calculator to plan systematic progression across your training cycle.

Research suggests 1RM prediction accuracy can vary by exercise. The calculator applies exercise-specific multipliers to the averaged Epley/Brzycki estimate:^[1]

• Squat (1.02): Slight upward adjustment; formulas can underestimate squat 1RM from higher reps.
• Bench (0.98): Slight downward adjustment; bench estimates tend to run slightly high.
• Deadlift (1.0): No adjustment; formulas perform well for deadlift.
• Overhead Press (0.96): Downward adjustment; OHP can be overestimated from submaximal sets.
• Barbell Row (0.99): Minor adjustment; row estimates are generally reliable.

These multipliers are based on population-level trends. Individual variation exists; use estimates as a starting point and adjust based on your own performance.

Follow these steps to get the most from the calculator:

1. 1RM Calculator mode: Select your exercise, enter the working weight you used, choose the RPE (how hard it felt), and enter the reps you completed. Click Calculate to get your estimated 1RM, Epley and Brzycki breakdown, warm-up sets, and progression advice.
2. 5x5 Program mode: Enter your squat 1RM and experience level. The generator produces Workout A and Workout B with starting weights based on percentages of your squat 1RM, plus a weekly schedule and progression rates.
3. Unit toggle: Switch between lbs and kg as needed. Weights are rounded to the nearest 5 lbs or 2.5 kg for practical loading.

Estimates are for programming guidance only. They are not a substitute for a supervised 1RM test. If you are new to lifting or have health concerns, consult a qualified professional before testing maximal loads.