AriApp
Progressive overload fitness plan so that Ari can get jacked for trail running in 2028. Yippee :)
I want a web app that is modeled after Jim Wendler's 5-3-1 training program
Instead of following his training program directly I want to change which workouts I do each day.
The workout plan will consist of 4 days with a 3 week cycle.
day 1 focuses on squats with assistance work focused on deadlifts and accessory work with calf raises and cable crunches
day 2 focuses on bench press with assistance work focused on overhead press and accessory work with dumbell curls
day 3 focuses on hip thrusts with assistance work on single leg Romainian deadlifts and accessory work on single leg step ups
day 4 focuses on bent over barbell rows with assistance work on lat pull downs and accessory work on pull ups and cable crunches
Each program uses a different rep scheme for main work sets with the final set of each workout having you do as many reps as possible.
All weights are calculated from your training max which is typically 90% of your ttue 1-rep max. After each cycle you increase your training max by 5 pounds for upper body lifts and 10 pounds for lower body lifts, ensuring slow steady progression over time.
This app will automate the math for your weight increase each set and by each week. Assuming you are using a 45 pound bar, the app will tell you how much weight to increase your set by each time.
Check off your sets as you are working out in real time, calculate rest in between each set and allow for real time edits to weight and rep amounts if you cannot complete each sets exact weight or rep amount.
Progress is automatically saved and if you close the app mid workout you pick up right where you left off.
When you finish a cycle the app bumps your training maxes and you start the next one.
App suggests you new training maxes during each cycle upon completion. You will have the option to edit these training maxes yourself if you choose.
You will need to set a training max for Bench Press, Overhead Press, Squats, Deadlifts, Hip thrusts, Single Leg romainian deadlifts, bent over barbell rows and lat pull downs.
