First Set Last
The all-rounder — 5×5 at your lightest working weight.
5×5 at the first-set weight. The all-round default, and the one to come back to.
5/3/1 for Beginners
3-day full body — perfect for new lifters.
Three full-body days with two lifts each and FSL 5×5. Where anyone new to lifting should start.
Boring But Big
High-volume hypertrophy — 5×10 supplemental sets.
5×10 of the supplemental lift after the main work. The size template.
Boring But Strong
Strength-focused — 10×5 heavy supplemental sets.
10×5 at the first-set weight with 5s PRO. Heavy volume for strength, two cycles at a time.
Second Set Last
Heavier than FSL — 5×5 at your second working weight.
5×5 at the second-set weight. First Set Last with the weight turned up.
Upper Lower
Upper/lower split — balanced push, pull, and legs.
5/3/1 main lifts with a balanced upper/lower assistance block, including direct arm and shoulder work.
Basic 5/3/1
Just the main lifts — add your own accessories.
The original program: main lifts only, add your own assistance. For experienced lifters and busy months.
Which template should I run?
- New to lifting: 5/3/1 for Beginners.
- New to 5/3/1, not to training: First Set Last.
- Size: Boring But Big.
- Strength, with the volume to match: Boring But Strong.
- Strength, without more volume: Second Set Last.
- A balanced physique split: Upper Lower.
- Just the main lifts: Basic 5/3/1.
All of them share the same core: three working sets per lift at percentages of a training max, an AMRAP on the last set, and the training max going up every cycle. The 5/3/1 calculator generates any of them from your lifts.
Run any template in the 531 Tracker app
Pick a template, enter your lifts, and the app generates every cycle, pre-fills every weight, logs your sets with a rest timer and tracks your PRs. Works offline, no account needed.
