Train Wendler 5/3/1 with AI Precision
Stop miscalculating percentages. Let AI handle Training Max, AMRAP tracking, and auto-progression.
“The 5/3/1 program is built around the basic tenets of strength training—progression, compound lifts, and personal records.”— Jim Wendler
Following 5/3/1 Manually is a Disaster
Miscalculating Percentages
65%, 75%, 85%... then 70%, 80%, 90%... then 75%, 85%, 95%. Every week changes. One mistake and your entire cycle is compromised.
Not Pushing AMRAP Sets
The + sets are the heart of 5/3/1. Stopping before true failure or going too hard—both sabotage your progress.
Skipping Deload Weeks
Week 4 is recovery. Many skip it thinking it's wasted time. Then they get injured or plateau.
Wrong Progression
+5lb upper, +10lb lower each cycle. Increasing too fast is the most common 5/3/1 mistake.
Arvo Implements 5/3/1 Correctly
Jim Wendler's methodology encoded with mathematical precision. Every percentage, every deload, every progression—handled by AI.
Automatic Training Max Calculation
Enter your 1RMs. Arvo calculates your Training Max (90%) and all weekly percentages. Zero math, zero errors.
- TM = 90% of 1RM
- Weekly percentages auto-calculated
- Smart rounding
Intelligent AMRAP Tracking
The + sets are tracked to calculate e1RM and evaluate your true progression. AI suggests if your TM is appropriate.
- e1RM calculation from AMRAPs
- TM appropriateness evaluation
- Performance history
Automatic Deloads
Week 4 = deload. Non-negotiable. Arvo schedules it automatically and prevents you from skipping it.
- Week 4 always deload
- 40-60% intensity
- Guaranteed recovery
Precise Progression
After each cycle: +5lb upper, +10lb lower. Arvo automatically updates your TM. Slow progression = lasting progression.
- +5lb bench/press per cycle
- +10lb squat/deadlift per cycle
- TM updated automatically
5/3/1: Arvo vs Spreadsheets
| Feature | Arvo | Spreadsheet/Manual |
|---|---|---|
| TM Calculation | Automatic | Manual calculation |
| Weekly percentages | Pre-calculated | Error-prone |
| AMRAP tracking | With e1RM | Notes only |
| Deload scheduling | Automatic | Often skipped |
| Cycle progression | Auto +5/+10lb | Manual, errors |
| Accessory tracking | BBB, FSL integrated | Separate |
How 5/3/1 Works
The program is built on 4-week cycles with increasing percentages
Assistance Work
Push/Pull/Single-Leg: 50-100 reps per category
Start 5/3/1 in 3 Minutes
Sign Up
Magic link login. Free, no credit card required.
Enter Your Maxes
Squat, bench, deadlift, overhead press. Arvo calculates everything.
Train
Follow the percentages, push your AMRAPs, respect the deloads.
Frequently Asked Questions
Is there an app for Wendler 5/3/1?
Yes! Arvo implements the complete Wendler 5/3/1 system with automatic Training Max calculations, percentage-based loading for each week, AMRAP tracking for the + sets, and built-in deload scheduling every fourth week.
How does Arvo calculate my Training Max?
You enter your estimated 1RMs for squat, bench, deadlift, and overhead press. Arvo automatically calculates your Training Max (90% of 1RM) and all working percentages for each week of your cycle: Week 1 (65/75/85%), Week 2 (70/80/90%), Week 3 (75/85/95%).
Does Arvo track AMRAP sets?
Yes. The final set of each main lift is an AMRAP (As Many Reps As Possible), marked with a + sign. Arvo tracks your AMRAP performance to calculate estimated 1RMs and ensure you're progressing appropriately.
What 5/3/1 templates does Arvo support?
Arvo supports the original 5/3/1 template, Boring But Big (5x10 at 50-60%), First Set Last (3-5 sets at your first working percentage), and custom variations. You can also add Joker Sets when you're feeling strong.
How does progression work in 5/3/1?
After each 4-week cycle, Arvo automatically adds +5 lb/2.5 kg to upper body lifts (bench, press) and +10 lb/5 kg to lower body lifts (squat, deadlift). This slow, sustainable progression is the key to 5/3/1's long-term success.
Does Arvo enforce deload weeks?
Yes. Week 4 of every cycle is automatically a deload at 40-60% intensity. This is non-negotiable in 5/3/1—the deload allows your body to recover and come back stronger for the next cycle.
Can I do Joker Sets with Arvo?
Yes. When you're feeling strong after your AMRAP set, Arvo can suggest Joker Sets at +5-10% beyond your working weight. These are optional and based on how you're performing that day.
Is there an Italian version?
Yes, Arvo supports both English and Italian with full translations for the entire 5/3/1 system, including all percentage calculations and assistance work templates.