Punch in a rep max (the heaviest weight you can lift for a given number
of reps) and this gives you suggested starting weights for both
programs: GZCLP T1 / T2 starting weights (80% / 50% of 3RM) and three
5/3/1 Training Max options (80% / 85% / 90% of 1RM). Use these as
starting points in the block's Lift Roster.
Plain-English definitions for the frameworks, schemes, and supplementals
this app supports. If a label in the block form is confusing, this is
where to look.
Getting started
1 · Create a block
Header cube icon · Guided setup. Pick a framework (GZCLP is the simplest start; 5/3/1 and Tactical Barbell run off a Training Max), set options like deload, peak weeks, and forced progression, choose start date and day pattern, then enter a starting weight for every lift · the built-in Rep Max calculator converts any recent hard set. Skip this and every projected weight stays blank.
2 · Train from the day card
The dashboard's Open Today's Session shows everything scheduled: lifts with target weights and plate math, conditioning, then nightly prehab, pull-ups, recovery, and modules. Type the reps you got · weight is pre-filled. The rest timer with EMOM mode lives at the bottom. Life happens: swap two days or add a makeup session from the day actions row.
3 · Read your progression
Wave lifts read like "Wave 2 · Wk 1 · 5×5 @ 75% · TM 235 · +10" · the TM note is the number the math runs on, and +10 means forced progression stepped it up. Week 4 of a wave should feel lighter than week 3: the wave resets at a higher TM.
4 · Block Overview
Blocks list · tap any block's name. A read-only lifts × weeks chart of top working weights, peak and deload weeks marked, completion dots, and the TM step row. Tap a week's column to jump to it. T2 supplementals sit in a collapsible below. Archived blocks view the same way.
5 · Day Modules
Library · Day Modules: secondary programs that ride along on day cards · Fighter Pull-up Program and 10,000 Swing Challenge ship as one-tap templates. Pick weekdays, then type each week's prescription by hand; weeks past your last entry repeat the final week. Hide one per block in Settings · Day Card Sections.
6 · Sync, backups, export
Open the app once per device with your ?key= link and it sticks · the bottom-corner badge says "synced" or "local only". Settings has local backups, cloud restore generations, CSV export of every logged set, and Archive for finished blocks (hidden from daily use, data kept, still viewable).
Frameworks
GZCLP
A linear strength program by Cody Lefever. Three tiers per session: T1 is your heavy main lift (3×5+ working sets, last set AMRAP · "as many reps as possible"), T2 is a moderate volume lift (3×10 / 3×8 / 3×6 depending on progression), and T3 is high-rep accessory work (3×15+). You add weight every week if you hit your reps; if you fail, you advance to the next rep scheme. Best for beginners through late intermediates.
5/3/1
A wave-based strength program by Jim Wendler. You pick one of the "big four" lifts per day (Press, Deadlift, Bench, Squat) and run a 3-week wave: 5s week, 3s week, 1s week · each at increasing percentages of your Training Max. Progression is slow and patient. Best for intermediate lifters who want a long-term plan with built-in deloads.
5/3/1 core concepts
Training Max (TM)
Your "working" max · set lower than your true 1-rep max so every prescribed set feels doable. Canonical: 90% of your 1RM. Conservative options of 80% or 85% are common for people who want to bank a few easy cycles before raising. Use the Rep Max calculator above to convert any rep max to a 1RM, then pick a TM percentage.
The Wave (5s / 3s / 1s)
A 3-week cycle that's the heart of 5/3/1. Week 1 (5s): sets at 65 / 75 / 85% TM. Week 2 (3s): 70 / 80 / 90% TM. Week 3 (1s): 75 / 85 / 95% TM. Whether the top set stops at the prescribed reps or goes for more depends on the scheme you pick · see 5's PRO and Classic below.
5's PRO (default)
A modification where you do flat sets of 5 every week · no AMRAPs, no extra reps. Same weights as classic 5/3/1, but you stop at 5 reps on every set. Lower fatigue, more consistent quality, and the math stays clean over long blocks. Default for this app because it's the simplest and most forgiving variation.
Classic 5/3/1 (AMRAP)
The original Wendler scheme: the wave's top set each day becomes an AMRAP ("as many reps as possible") · written 5+ / 3+ / 1+. Same weights as 5's PRO, but you get to test yourself on the last set. Pick this when you want a clear weekly performance benchmark.
Deload week
A planned light week. If "Include deload week" is checked, the last week of your block drops to 5/5/5 at 40 / 50 / 60% TM. No AMRAPs, no supplemental. The point: recover, then come back with a fresh TM. Useful for blocks longer than 6 weeks or before testing.
5/3/1 supplemental templates
BBB · Boring But Big
After your main 5/3/1 work, do 5 sets of 10 reps at 50% TM on the same lift family. Big volume, simple math, builds hypertrophy and work capacity. The "boring" part is intentional · it just works. Default supplemental for this app.
FSL · First Set Last
5 sets of 5 reps at the same percentage as your week's first working set (65 / 70 / 75% TM depending on the wave). Less total volume than BBB, more taxing per rep. Good when you want strength carryover without the BBB volume hit.
SSL · Second Set Last
Same idea as FSL but at the second working percentage (75 / 80 / 85% TM). Heavier supplemental, fewer reps per set still 5 reps. Pick this if FSL feels too light and BBB feels too high-volume.
BBS · Boring But Strong
A higher-volume cousin of FSL. 10 sets of 5 reps at the FSL percentage (65 / 70 / 75% TM). Twice the volume of FSL, same per-set load. For people who want BBB-style accumulation but with crisper 5-rep sets instead of grinding 10s.
Prep & Fat Loss
A reduced-volume supplemental from 5/3/1 Forever: 3 sets of 5 reps at the wave's first percentage. The idea is to bank strength while you cut calories or pile on conditioning · the lifting load is intentionally light so it doesn't compete with the recovery cost of the rest of your training.
None
No supplemental at all · your day ends after the 5/3/1 main lift (plus any T3 accessories you've added). Pick this when you want the shortest possible session or when a conditioning block is doing the volume work.
Tactical Barbell
Tactical Barbell (TB)
A family of strength templates by K. Black, designed for "operational athletes" · people whose strength has to coexist with heavy conditioning, running, or job demands. Lifts-only by design: you build your own conditioning (LSS / HIC / SE) separately. Three variants in this app · Operator, Fighter, and Operator Pro · all sharing the same Training Max approach as 5/3/1 (work as a percentage of your TM, not your true 1RM).
Operator (Standard)
The default TB template. 3 strength days a week (Mon / Wed / Fri default), 6-week wave. Same prescription on all three days each week: 5×5 @ 75% / 5×5 @ 80% / 5×3 @ 85%, a 3-week wave run twice across the 6 weeks. Default cluster lifts: Squat, Bench Press, Weighted Pull-up. Conventional Deadlift rides along as a single T2 set on each cluster day. Top of the rep ranges (3-5 sets) seeded by default.
Fighter (2-day strength)
2 strength days a week, 3-week wave that repeats. Same prescription both days each week: 5×5 @ 75% / 5×5 @ 80% / 5×3 @ 85%, repeating every 3 weeks. Default day spacing is Mon + Thu (canonical). Same lifts as Operator (Squat / Bench / WPU + Deadlift) but at higher base intensity since you're only hitting them twice a week. For lifters whose conditioning load justifies less weekly strength work.
Operator Pro (Primary/Secondary)
AKA Primary/Secondary. 3-day cluster but the same 3 lifts rotate which one is the Primary: Day 1 Bench is Primary (heavy 2-3RM); Squat + Deadlift on that day run as Secondaries (3-5×5 at percentage). Day 3: Squat Primary, Bench + DL Secondary. Day 5: DL Primary, Bench + Squat Secondary. 3-week cycle: Secondaries run 65 / 70 / 75% TM, Primaries work up to a 2-3RM each week. Week 3 is Peak Week · Primaries can be done as Peaking or AMSAP (see below). Most intermediate-to-advanced TB template.
Cluster / Primary / Secondary
In TB, a Cluster is the small set of main lifts (usually 3) that run multiple times a week. In Operator they're all done at the same intensity each day; in Operator Pro each cluster day rotates which lift is the Primary (heavy, low-rep) versus the Secondaries (moderate, volume sets at a percentage of TM).
Peak week (every 6th week)
Optional on any TB block (Operator, Fighter, Op Pro). Check "Peak week every 6th week" and weeks 6, 12, 18… become a peak/test week instead of the normal wave week. Three styles, all at 85% TM · pick a default and switch any week from the day-card scheme picker:
AMRAP · 3×5+: three sets of 5, last set to failure.
AMSAP · 3+×3: as many sets as possible of 3 · do at least 3, keep going while the bar moves well (8 slots provided).
Peak · 1×3 then ascending: a triple at 85%, then keep adding weight for singles/doubles/triples and see how heavy you can go (first set pre-loaded at 85%, the rest blank for you to fill).
If a peak week lands on the same week as a deload, the peak wins.
Standard vs Hypertrophy (Op Pro Supplemental)
Op Pro's secondaries can run two ways. Standard: 5×5 reps across all 3 weeks at 65 / 70 / 75%. Hypertrophy: same percentages, but reps climb to 5×10 / 5×8 / 5×6 across the cycle for more time-under-tension. Pick Hypertrophy when muscle mass is the goal alongside strength; Standard for pure performance with conditioning headroom.
TB Deload week
If "Include deload week" is checked on a TB block, the last week runs at 50% TM with that week's normal set/rep shape. So a 6-week Operator block deloaded on Wk 6 becomes 5×3 @ 50%. This is "dynamic" deload · the prescription mirrors what you would have done at full intensity, just at half the weight.
Forced progression
Optional on any wave block (5/3/1 or Tactical Barbell). Check "Forced progression" and every lift's Training Max climbs automatically on a fixed interval (default every 3 weeks · you set it). Each lift rises by its own increment · defaulting to 10 lb lower body, 5 lb upper body, the same per-exercise numbers GZCLP uses · so squat and deadlift jump 10 while bench, press, and pull-ups jump 5. You can adjust any lift's step when building the block · the roster's "lb/step" column is editable per exercise once forced progression is on. The bump compounds: every interval adds another step on top. Deload and peak weeks hold the prior Training Max rather than taking a fresh bump, so a lighter or test week reflects the cycle it came out of. Your stored starting weight stays the week-1 base · the climb is computed on top of it · so turning the toggle off returns every week to the base TM. The day card shows the standing bump as "TM 215 · +10".
Tier shorthand (shared across frameworks)
T1 / T2 / T3
T1 = your heaviest, most important lift of the day (the main barbell movement). T2 = a moderate "supplemental" lift, usually a variation of the T1. T3 = accessory work in the 10–20 rep range to build smaller muscles and round out the day. GZCLP, 5/3/1, and TB all use these labels, but the prescription details differ · see each framework above.