5/3/1 on iPhone and Apple Watch
Three 5/3/1 templates, run by their published rules: the classic four-day wave, Boring But Big, and 5/3/1 for Beginners. Enter your maxes once and every weight is computed, rounded to the plates you own. The training max moves when you earn it, and the app tells you why.
Free to download. Running 5/3/1 is part of a one-time unlock, US$24.99. Never a subscription.
Setting up
For each main lift, enter a recent hard set as weight × reps. Two Plates estimates your 1RM from it and sets the training max at 85%, the modern default, or 90%, the book value. 5/3/1 for Beginners uses 90%, the program's own number. Every working weight is a percentage of that training max.
The wave
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 5s | 65% × 5 | 75% × 5 | 85% × 5+ |
| 3s | 70% × 3 | 80% × 3 | 90% × 3+ |
| 5/3/1 | 75% × 5 | 85% × 3 | 95% × 1+ |
| Deload | 40% × 5 | 50% × 5 | 60% × 5 |
The last set each week is a + set: as many reps as you have. The deload week has none. 5/3/1 for Beginners runs the first three weeks with no deload week.
Three templates
5/3/1
Four days, one main lift a day, two accessories that climb 8 to 12 reps before adding weight.
- A cycle done with every + set made: training max +2.5 kg on press and bench, +5 kg on squat and deadlift.
- Miss a + set and the training max resets 10% lower next cycle (the classic reset).
Boring But Big
The same wave, then 5×10 of the same lift at 50% of its training max. The 5×10 follows the training max up on its own. One accessory a day.
5/3/1 for Beginners
The three-day full body version the r/Fitness wiki recommends. Two main lifts a day, squat and bench twice a week, deadlift and press once.
- After each main lift: First Set Last, 5×5 at the week's opening weight.
- Assistance: 50 to 100 reps each of push, pull, and single-leg or core work.
- A clean cycle moves the training max: +2.5 kg on bench and press, +5 kg on squat and deadlift.
- Miss + sets two cycles running and the training max walks back three cycle steps, then you build back up.
What the app tells you
When you finish a session, the summary shows what changes and why. Tap a change to decline it. These are the sentences it writes:
Cycle complete with all + sets made → training max goes up 5 kg (5/3/1: +2.5 upper / +5 lower per cycle).
You hit 2/5 on the + set → training max resets −10% next cycle (5/3/1 classic reset).
Logging it
- Every set arrives filled in. One tap logs it. On a + set the keypad is already up for the rep count.
- RPE or RIR on any set, one tap on the keypad, if you track effort.
- Plate math per side for the bars and plates you own. Rest timers on your Lock Screen and in the Dynamic Island.
- The Apple Watch app runs the whole session from your wrist: confirm, adjust, rest. It's free with the app.
Before you switch
What does it cost?
The logger is free with no caps, including building your own program. Running 5/3/1 and the other proven programs is part of one payment, US$24.99 (shown in your currency on the App Store). It covers every 1.x update. No subscription.
Do I need an Apple Watch?
No. The iPhone app does everything. The watch app is there if you want to leave the phone in your bag.
Can I bring my history?
Yes. Strong, Hevy and Alpha Progression exports open directly, and your dates and PRs come with them. Export everything back out as CSV any time.
Kilograms or pounds?
Either. Prescriptions follow the unit you train in and round to the plates you own.
Is this an official 5/3/1 app?
No. 5/3/1 was created by Jim Wendler, and Two Plates is not affiliated with him or the other program authors. It runs the templates as published.