5/3/1 Forever AI Coach

A smart strength training calculator based on the principles from Jim Wendler's book "5/3/1 Forever". This app automates the math, logic, and progression for the Leader/Anchor system.

🔗 Live App

Click Here to Use the App

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📖 How to Use This Program

The "Forever" system uses a macro-cycle approach that goes beyond simple weekly progression. Follow this workflow:

Phase 1: The Leader (Cycles 1 & 2)

Goal: Build a base. Accumulate volume. Do not miss reps.

1. Setup: Enter your 1 Rep Maxes in the "Setup" box.
2. Select Phase: Ensure "Leader" is selected at the top.
   • Default: 5's PRO (5 reps on all main sets, no PR sets).
   • Default: Higher volume supplemental work (e.g., BBB or BBS).
3. Train: Perform the workouts for Week 1, Week 2, and Week 3.
4. Complete Cycle: Click the "Complete Cycle (+kg)" button.
   • Your Training Max (TM) will increase (+2.5kg Upper / +5kg Lower).
   • The accessories will rotate.
5. Repeat: Perform a second Leader cycle (Weeks 1-3 again with heavier weights).

Phase 2: The 7th Week Protocol (Deload)

Goal: Recovery and transition.

1. After finishing 2 Leader cycles (6 weeks of training), click the "7th Week Protocol" tab.
2. Perform the "Deload" workouts for one week.
3. Do not increase your TM this week.

Phase 3: The Anchor (Cycle 3)

Goal: Test strength. Set PRs.

1. Switch the Phase Type toggle at the top to "Anchor".
   • Effect: Swaps to "Original 5/3/1" (PR Sets allowed).
   • Effect: Reduces supplemental volume (e.g., switches BBB to FSL) to save energy for heavy lifting.
   • Effect: Increases assistance volume (50-100 reps) because barbell volume is lower.
2. Train: Perform Weeks 1-3, pushing for Personal Records on the AMRAP sets.
3. Complete Cycle: Click the button to finish the macro-cycle.

Phase 4: Reset

1. Perform another 7th Week Protocol (TM Test).
2. Reset to Leader mode and start a new macro-cycle.

🛠️ Features

• Auto-Calculated Training Max: Takes 85-90% of your 1RM automatically.
• Smart Accessory Logic:
  • Exercises rotate every week to prevent boredom.
  • Exercises rotate every cycle to keep stimulus fresh.
  • Smart categorization: Squat days get Core work; Bench days get Leg work.
• Safety Rails:
  • No Kroc Rows (replaced with strict rows).
  • No Ab Wheel (replaced with leg raises/planks).
  • Dips Limitation: Dips are strictly programmed only on Press days (1x frequency/week).
• Responsive Design: Works on mobile and desktop.
• Privacy Focused: All data lives in your browser; nothing is sent to a server.

📝 License

Based on the publicly available methodologies of Jim Wendler. Support the author by purchasing 5/3/1 Forever.