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5/3/1 Program Calculator

Command-line interface to print calculations for a 5/3/1 cycle.

Example output for the first week week using BBB as a supplemental program:

                        Week 1
+------------+------------+------------+------------+
|   PRESS    |  DEADLIFT  |   BENCH    |   SQUAT    |
+------------+------------+------------+------------+
|  87.5 x  5 | 207.5 x  5 | 135.0 x  5 | 190.0 x  5 |
| 102.5 x  5 | 240.0 x  5 | 155.0 x  5 | 220.0 x  5 |
| 115.0 x  5 | 272.5 x  5 | 175.0 x  5 | 247.5 x  5 |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
+------------+------------+------------+------------+

Accessory exercises can be added as well:

                                                  Week 1
+------------+------------+------------+------------+------------+------------+------------+------------+
|   PRESS    |  DEADLIFT  |   BENCH    |   SQUAT    |   SHRUG    |FRONT SQUAT |    DIPS    |    ROW     |
+------------+------------+------------+------------+------------+------------+------------+------------+
|  87.5 x  5 | 207.5 x  5 | 135.0 x  5 | 190.0 x  5 | 122.5 x 10 | 107.5 x 10 |  45.0 x 10 | 100.0 x 10 |
| 102.5 x  5 | 240.0 x  5 | 155.0 x  5 | 220.0 x  5 | 145.0 x 10 | 130.0 x 10 |  47.5 x 10 | 120.0 x 10 |
| 115.0 x  5 | 272.5 x  5 | 175.0 x  5 | 247.5 x  5 | 170.0 x 10 | 150.0 x 10 |  57.5 x 10 | 137.5 x 10 |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |            |            |            |            |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |            |            |            |            |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |            |            |            |            |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |            |            |            |            |
|  75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |            |            |            |            |
+------------+------------+------------+------------+------------+------------+------------+------------+

Configuration

Configuration is managed from within lifts.ini. There are three sections:

training_max_pct

This is the multiplier used to calculate your training max. If you want the same training max percentage to be applied to all lifts, only add a default key, e.g.:

default=0.9

This sets the training max to 90%. If you want to customize the training max for a particular lift, add a value for that lift:

press=0.85

maxes

Define the real 1RM for each of your lifts here. Example:

press=150

lifts

Define all the lifts or exercises to include in your current cycle. The key is the name of the lift, and the value is the program(s) to apply. Example:

press=five_three_one,boring_but_big

This will add the press using the typical 5/3/1 program appended with the supplemental BBB program. Each lift needs to have its own program listed in this section, e.g.:

press=five_three_one,boring_but_big
deadlift=five_three_one,boring_but_big
bench=five_three_one,boring_but_big
squat=five_three_one,boring_but_big

The following programs are currently available:

  • five_three_one
  • boring_but_big
  • first_set_last
  • assistance
  • training_max_test

More can be added by creating a Python function with the desired name of the program as the function name in the python script.

Execution

Simply run ./531.py. Requires Python 3.