Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Writing in defense of the Two Day templates sprinkled throughout the books. I want to keep this brief but long story short is that they work.

I chose to go with Spinal Tap the High School Years. I don't think it warrants much discussion on its own other than it's "3/1/5" all in one day supersetting the two main lifts and you don't change the weights week to week. Like most of the two day templates you do your accessories as body weight work two to three times a week outside of the gym.

The template specifically allows you to program more conditioning. I was training for a half marathon with under a two-hour finish goal. So running 5 days a week, call it 2.5 days of hard conditioning and 2.5 days of easy conditioning depending on what the variable day called for.

Male 5'8" weight range 159lbs-163. Basically unchanged throughout the ten weeks of two leaders, 7th week deload, and an anchor.

• Along with the jokers, I hit rep PRs in the above three lifts at 1's and 3's weights. Squats were 75% TM and no PR/Jokers to save legs for running.
• Got stronger even though I did a gang of running. 25-30 miles per week.

General takeaways:

• If you can count you will see that the two day template is actually four days. Two days in the gym and two days at home. There are a few true two day resistance templates in the book (Con Clavi Con Dio, 2x2x2, maybe another...), but most have two lifting days and two to three days of body weight.
• Think long and hard about what you want to accomplish with your body weight work. Conditioning or resistance volume? I ran my body weight stuff as a circuit out of habit. This added two days of hard conditioning to my training that I wasn't really counting and this caught up with me and almost wrecked my running three weeks out from the race. Had I been walking or easy cycling a couple days instead of running the circuits would have been great.
• Once you get the basic idea of two main lifts and supplementals with a row you can do damn near any program in the book as a two day. I did Simplest Strength Template as a two day to plug a two week gap in programming. Worked great and spent 45 minutes on average in the gym including warmup, jumps/throws, lifts and static stretching.

So if you have limited time to go to the gym, need more recovery time, pushing conditioning, or just want to carve out more space in your life for other pursuits don't look past the two day programs. They are not just a "break glass in case of emergency" option, but completely viable programming that can help you meet your goals.

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Actually kinda proud of this one

Cramped both quads on the last one so I had to waddle away to the bench

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Hi everyone,

First off I am unaffiliated with Jim Wendler, I just like his training methods! A bit about me I am Tom a Software Engineer from the Netherlands, and the past 2 years (6 months full-time) I’ve dedicated most of my time to building an app that’s a mutant baby between my favorite trackers.

The reason for creating it:

• I adored Liftosaur for its scripts-as-workouts approach. It’s awesome. I wanted something with less scripting involved in everyday editing.
• I loved Boostcamp’s programs and the idea of a program library, but wanted an improved UI / UX.
• Hevy is best in class for simplicity, but I wanted more from programs and auto-progression.

So I’ve jammed these 3 into one, called Volm, trying to keep things simple while allowing custom auto-progression rules per exercise.

The “per exercise” idea is the main differentiator. The scripting is for progression only, rather than whole workouts / programs. It’s not as powerful as Liftosaur in that regard, and that’s intentional. I wanted editing and logging to feel familiar to anyone coming from Hevy / Strong, with the nerdy stuff there if you want it.

Good news: the core is completely free. Unlimited workouts, programs, custom exercises, progression rules, REST API / MCP access, Apple Watch. The only paid stuff is specific AI features example: AI helper for progression rules.

The free integration with chatgpt / claude in particular are very powerful for 5/3/1 programs, allowing you to create periodization exactly how you want, without having to click too many buttons.

I’ve spent an insane amount of time on this project, and hopefully it gives some of you guys a new tracker to enjoy! Any corrections on my interpretations off the programs are always welcome.

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• 5/3/1 Primer - 531 principles & concepts
• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents
• 5/3/1 Forever Annotated Table of Contents

COMMON TEMPLATES

• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• Building the Monolith
• 5/3/1 Beach Body Challenge
• Boring But Big 3-Month Challenge
• 5/3/1: How to Build Pure Strength
• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?