Strength Training Guides

Programming

The 5/3/1 Deload Week: When, Why, and How (Plus the 7th Week Protocol)

How the 5/3/1 deload works — the classic 40/50/60 week, when to take it, and how Wendler's modern 7th Week Protocol replaces it with a deload, max test, or PR.

Tools

Free 5/3/1 Spreadsheet (Generate & Download) — Or Skip It Entirely

Generate a free, fully-calculated 5/3/1 spreadsheet from your training maxes and download it as a CSV for Excel or Google Sheets. Plus: why most lifters outgrow it.

Tools

Barbell Plate Calculator: Load Any Weight, No Math

Enter a target weight and bar weight and get the exact plates to load on each side — with a visual barbell diagram. Works in lb and kg. Free, instant, no sign-up.

Templates

5/3/1 Triumvirate: The Original Assistance Template

The Triumvirate pairs each 5/3/1 main lift with exactly two assistance exercises. Here's the original-book setup, the logic behind it, and how to run it well.

Program Guide

5/3/1 Templates: How to Choose the Right One

A guide to every major 5/3/1 template — BBB, FSL, SSL, Triumvirate, Building the Monolith, and Forever. What each one is, who it's for, and how to pick.

Reference

5/3/1 Percentages: The Complete Reference Chart

Every 5/3/1 percentage in one place — the three-week main-work wave, warm-ups, deload, 5's PRO, and BBB/FSL/SSL supplemental percentages. All based on your training max.

Templates

5/3/1 Forever Explained: Leaders, Anchors, and the 7th Week Protocol

5/3/1 Forever is Wendler's modern evolution of the program. Learn how Leader and Anchor cycles, 5's PRO, and the 7th Week Protocol fit together into a long-term plan.

Tools

5/3/1 Calculator: Generate Your Full Cycle From Your Maxes

Enter your training max or 1RM and get every set, percentage, and rep for all three weeks of 5/3/1 — squat, bench, deadlift, and press. No spreadsheets, no math.

Templates

5/3/1 Building the Monolith: The Complete Guide

Jim Wendler's Building the Monolith is a brutal 6-week 5/3/1 size program. Here's the full structure — squat and press volume, the widowmaker, accessories, and who it's for.

Best 5/3/1 App for Tracking Workouts: 2026 Comparison

Stop using spreadsheets for your strength training. Compare the best 5/3/1 apps, from generic loggers to AI-powered coaches, to find your perfect match.

5/3/1 SSL Template Explained: What It Is and How to Run It

Learn exactly what the 5/3/1 SSL (Second Set Last) template is, how to program it, when to use it over FSL, and why it builds serious strength.

5/3/1 AMRAP Sets: How to Use Them Correctly

Learn how to execute, interpret, and act on 5/3/1 AMRAP sets — from rep targets to training max decisions — without burning out or stalling your progress.

5/3/1 Accessory Work: A Complete Programming Guide

Learn how to program 5/3/1 accessory work by lift day, template, and training goal — without accumulating junk volume or stalling your main lifts.

App Comparison

Specialist vs. Generalist: Why Generic Workout Apps Fail Intermediate 5/3/1 Lifters

Generic apps like Strong and Hevy leave 5/3/1 lifters doing manual plate math. Here's why automated progression is the smarter choice.

Training Guide

How to Choose 5/3/1 Assistance Work for Maximum Hypertrophy

A technical guide to selecting Push, Pull, and Single Leg/Core accessories for 5/3/1 without accumulating junk volume or overtraining.

Training Tips

Breaking Plateaus: When to Reset Your 5/3/1 Training Max

Learn to identify a stalling 5/3/1 training max, when to reset, and use data tracking to break plateaus before they stop your progress.

Tools

5/3/1 Plate Loading Calculator: Exact Plates for Every Set

Enter your Training Max and get the exact plate combinations for every 5/3/1 set. Instant percentages, visual bar loading, no math required.

Reference

5/3/1 Glossary: Every Term and Acronym Explained

A complete reference for 5/3/1 terminology — TM, PR Set, Joker Sets, Leader, Anchor, BBB, FSL, SSL, and more. Defined clearly, no fluff.

Training Guide

5/3/1 for Masters Lifters: Strength Training After 40, 50, and Beyond

How older lifters can use the 5/3/1 program for long-term strength gains. Templates, recovery strategies, and smart tracking tools for masters athletes.

Fundamentals

What Is AMRAP? How to Use It in Strength Training

AMRAP means As Many Reps As Possible. Learn how AMRAP sets work in 5/3/1, why they matter for progress tracking, and how to perform them safely.

Program Guide

The Complete Guide to Wendler's 5/3/1 Program

Everything you need to know about the 5/3/1 strength training program — how it works, the four main lifts, weekly structure, and how to get started.

Fundamentals

Progressive Overload: The Only Principle That Matters for Strength

Progressive overload is the foundation of every effective strength program. Learn what it is, how to apply it, and why most lifters get it wrong.

Programming

How to Choose 5/3/1 Accessories: The Push/Pull/Legs Guide

The complete guide to selecting accessories for your 5/3/1 program. How to pick push, pull, and single-leg/core movements that build your main lifts.

Tools

How to Calculate Your Estimated 1RM (And Why It Matters)

Use the Epley formula to estimate your one-rep max from any set. Learn how estimated 1RM tracking reveals strength gains your working sets can't.

Comparisons

5/3/1 vs Starting Strength: Which Program Should You Run?

An honest comparison of Wendler's 5/3/1 and Rippetoe's Starting Strength — who each program is for, how they differ, and when to switch.

Tools

5/3/1 Training Max Calculator: How to Set Your TM Correctly

Learn how to calculate your training max for 5/3/1 — why it's 85-90% of your true max, how to test it, and when to reset.

Templates

5/3/1 FSL vs BBB vs SSL: Choosing Your Supplemental Template

Compare the three main 5/3/1 supplemental templates — First Set Last, Boring But Big, and Second Set Last. Which one matches your goals?

Getting Started

5/3/1 for Beginners: How to Start Wendler's Program

New to 5/3/1? This beginner's guide covers everything — setting your training max, choosing a template, picking accessories, and running your first cycle.

Templates

5/3/1 BBB (Boring But Big): Template, Tips, and Programming Guide

How to run the Boring But Big supplemental template in 5/3/1 — sets, reps, percentages, and how to pick the right BBB variation for your goals.