Program Editor

5/3/1 for Beginners

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Pane 01

Source

Starter Syntax

3 workouts·19 exercises·3 days/week·34 config fields

Pane 02

Simulate

Projected schedule

W = week·ID = workout

Week 1 · Session 1

Day 1

day1

Squat, bench press, then push, pull, and single-leg/core assistance. In the test week: overhead press then squat.

Log this session

Squat

Set 15 reps @ 55 kg

reps

Set 25 reps @ 65 kg

reps

Set 3 AMRAP 5+ reps @ 72.5 kg

reps

Set 45 reps @ 55 kg

reps

Set 55 reps @ 55 kg

reps

Set 65 reps @ 55 kg

reps

Set 75 reps @ 55 kg

reps

Set 85 reps @ 55 kg

reps

Barbell Bench Press

Set 15 reps @ 40 kg

reps

Set 25 reps @ 47.5 kg

reps

Set 3 AMRAP 5+ reps @ 52.5 kg

reps

Set 45 reps @ 40 kg

reps

Set 55 reps @ 40 kg

reps

Set 65 reps @ 40 kg

reps

Set 75 reps @ 40 kg

reps

Set 85 reps @ 40 kg

reps

Push-Up

Accumulate 50-100 quality reps. Circuit or superset with main work when it does not interfere.

Set 110 reps

reps

Set 210 reps

reps

Set 310 reps

reps

Set 410 reps

reps

Set 510 reps

reps

Dumbbell Row

Accumulate 50-100 quality reps. Circuit or superset with main work when it does not interfere.

Set 110 reps

reps

Set 210 reps

reps

Set 310 reps

reps

Set 410 reps

reps

Set 510 reps

reps

Leg Raise

Accumulate 50-100 quality reps. Circuit or superset with main work when it does not interfere.

Set 110 reps

reps

Set 210 reps

reps

Set 310 reps

reps

Set 410 reps

reps

Set 510 reps

reps

Progression → next session

No rule matched this log

Progression rules exist for this workout, but none match the logged outcome. The next session keeps the current state.

State after session

week1

cycle1

test_week0

squat_tm85

bench_tm62.5

dead_tm105

ohp_tm42.5

upper_inc2.5

lower_inc5

squat_misses0

bench_misses0

dead_misses0

ohp_misses0

include_warmups_enabled0

Day_1_Assistance_push_set_count5

Day_1_Assistance_push_reps10

Day_1_Assistance_push_load0

Day_1_Assistance_pull_set_count5

Day_1_Assistance_pull_reps10

Day_1_Assistance_pull_load0

Day_1_Assistance_single_leg_core_set_count5

Day_1_Assistance_single_leg_core_reps10

Day_1_Assistance_single_leg_core_load0

Day_2_Assistance_push_set_count5

Day_2_Assistance_push_reps10

Day_2_Assistance_push_load0

Day_2_Assistance_pull_set_count5

Day_2_Assistance_pull_reps10

Day_2_Assistance_pull_load0

Day_2_Assistance_single_leg_core_set_count5

Day_2_Assistance_single_leg_core_reps10

Day_2_Assistance_single_leg_core_load0

Day_3_Assistance_push_set_count5

Day_3_Assistance_push_reps10

Day_3_Assistance_push_load0

Day_3_Assistance_pull_set_count5

Day_3_Assistance_pull_reps10

Day_3_Assistance_pull_load0

Day_3_Assistance_single_leg_core_set_count5

Day_3_Assistance_single_leg_core_reps10

Day_3_Assistance_single_leg_core_load0