The Wendler 5/3/1 program is built around four key lifts using your 1 rep maxes (1RM) as a benchmark to determine the proper intensity during the workouts.
The program is executed in 4-week cycles where the intensity of the workouts increases for the first 3 weeks, followed by a deload period in week 4.
FYTT uses key performance indicators (KPIs) to establish your 1RM for each lift, then automatically calculates the appropriate weight for each workout throughout the 4-week cycle.
To get started, simply visit the page for the Wendler 5/3/1 program.
Scroll down to the "Get Started" section and select a start date. Then hit the "Start Program" button, and the entire 4-week cycle will be scheduled out starting from the date you selected.
For example, if you started on Monday, January 1, the bench workout will be scheduled on Monday, the squat workout on Tuesday, the shoulder press workout on Wednesday, and the deadlift workout on Thursday.
This weekly schedule will be repeated for 4 weeks, and your workouts will be built using the appropriate reps and 1RM percentages each week (65%, 75%, 85%, and so on).
Following the Program
Once your program is all scheduled out, log in on workout days and perform the workouts that are scheduled for the day.
To record a workout, simply click on the schedule to expand the workouts for that day.
Note: This is an example of what you'll see for the first workout of the program. You'll notice that the percentages being used are 58%, 67%, and 76%. Wait a minute... the Wendler 5/3/1 program says to use 65%, 75%, and 85% in week one.
That's true. But Jim Wendler's rule is to calculate your weights for each workout based on 90% of your 1RM. We're simply doing that math for you (100% 1RM x 90% x 65% = 58%, and so forth). So don't worry, the percentages are correct!
After you click start for a workout, you'll be shown a screen where you can record the reps and weight you did for each set. The weight should automatically be calculated for you based on your 1RM for the movement.
Record your reps for each set, then save the workout (see this article for more help on recording workouts).
Repeat this process each day of the program for all the scheduled workouts.
Starting the Cycle Again
The 5/3/1 program is not a 4-week, one-and-done routine. The idea is to repeat the cycle over and over again while steadily increasing the weight on the bar after each cycle. This is how you get stronger—methodically and progressively.
So after you complete the first deload workout in a cycle, the next cycle is automatically scheduled out starting the following week.
Additionally, after you record each deload workout, FYTT automatically adjusts your 1RM KPI for that movement according to progression outlined by the 5/3/1 program (.i.e., increase the weight by 5 or 10 lbs). If you're getting stuck, FYTT will try to adjust your weight so that you can work through the plateau.
Manually Adjusting 1RM KPIs
Sometimes you may want to manually adjust the KPIs used to build your personalized workouts. This is easy.
Simply use the menu to navigate to your profile page. Scroll down to the KPIs section, click the menu icon for a given KPI, then click the "Measure" option to record a new measurement.
Recording 1RM Key Performance Indicators
In most cases, you should have already recorded your 1RM KPIs for each movement in the program. But if you haven't, you'll see a notice at the top asking you to create a KPI for the movement so that FYTT can properly build your workout.
Simply click that "Create" button in the top right, and you'll be taken to a form where you can record your KPI that will be used to build all your workouts (you'll only have to do this once).
After you save your KPI, you'll end up back on the workout screen, and the weight for each set will now be personalized to you. Now you can just record the number of reps you did for each set and save the workout.
Cancelling and Restarting the Program
For one reason or another, you may need to cancel the program and restart it at a later time. Maybe you decided you want to start on Tuesday rather than Monday. Or maybe you need to take a break from the program because of a vacation or other life circumstance.
To cancel the program, visit the 5/3/1 page. There you'll see an "In Progress" section. Click on the "Cancel Program" button to remove the program from your schedule (don't worry, your workout history will remain intact).
If you need to restart the program from here, simply select a new start date, and hit the "Start Program" button to get going again.