5/3/1 Strength Trainer

built this because every tracker I tried wanted something from me mid-workout. A rest timer counting down, or a prompt to log the rep I'd just finished. I know where I am in the session. I only need to see it once.

So that's what this app does. Open it and the whole day is there, every set shown as a real weight along with the plates to load on each side of the bar. Lift from memory, then mark the day done.

5/3/1 is meant to run indefinitely, cycle after cycle, yet some apps I tried ended it at twelve weeks with a "complete!" screen. Here the cycles keep coming. At the end of each one your training max goes up by the increments you set. If a lift stalls, reset its training max: you stay where you are in the cycle, and the workouts you've already logged keep their original numbers.

You can run classic 5/3/1 with its deload week, or 5/3/1 Forever in Leader and Anchor blocks. Leaders are built on 5's PRO with FSL, SSL, BBS or BBB. Anchors use PR sets, Jokers, Widowmaker or 5×5/3/1, and between blocks there's a 7th week for a deload or a TM test. On Forever you log reps on your PR sets and TM tests; come in short and the app offers to drop that training max by 10%.

The plate calculator only uses the bar and plates you actually own, in kg or lb. Train four days a week, or two or three with the lifts paired up. Warm-up sets and assistance work are optional. Don't know your 1RM? Enter a recent heavy set and the app estimates it.

Every day you finish or skip is saved in full. Tuesday's missed session can still happen on Wednesday.

There's no account and no tracking. Your data stays on your iPhone, and the app works without signal. That matters in a garage.

This is an independent tracker, not affiliated with or endorsed by 5/3/1 author.

Signaler for synlighed