53one Workout Planner

Master the 5/3/1 program. Track your lifts. Build real strength.

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Jim Wendler's 5/3/1 Program

A proven strength training methodology focused on steady progression and long-term results.

Four Core Lifts

Focus on Squat, Bench Press, Deadlift, and Overhead Press to build total body strength.

Progressive Overload

Structured progression based on percentages of your training max for consistent gains.

Four-Week Cycles

Structured 3-week progression followed by a deload week for optimal recovery.

Simplicity

A straightforward program that's easy to understand, implement, and stick with long-term.

Weekly Training Structure

A balanced approach to strength training with adequate recovery.

Day 1

Squat

+ Assistance Work

Day 2

Bench Press

+ Assistance Work

Day 3

Rest

Recovery

Day 4

Deadlift

+ Assistance Work

Day 5

Overhead Press

+ Assistance Work

Day 6

Rest

Recovery

Day 7

Rest

Recovery

Why 53one?

53one is designed for strength enthusiasts who want a simple, effective way to track their progress and follow Jim Wendler's 5/3/1 program.

Calculate your training max and generate personalized workouts
Track your progress with detailed workout history
Automatically calculate weight progressions after each cycle
Choose from popular assistance templates like Boring But Big

Program Cycle Structure

Week 1 (5/5/5+)

Set 1: 5 reps @ 65% TM
Set 2: 5 reps @ 75% TM
Set 3: 5+ reps @ 85% TM

Week 2 (3/3/3+)

Set 1: 3 reps @ 70% TM
Set 2: 3 reps @ 80% TM
Set 3: 3+ reps @ 90% TM

Week 3 (5/3/1+)

Set 1: 5 reps @ 75% TM
Set 2: 3 reps @ 85% TM
Set 3: 1+ reps @ 95% TM

Week 4 (Deload)

Set 1: 5 reps @ 40% TM
Set 2: 5 reps @ 50% TM
Set 3: 5 reps @ 60% TM

Ready to Get Stronger?

Join 53one today and start your journey with the 5/3/1 program.