5/3/1 for Hardgainers

Squat 1RM (kg)

Bench Press 1RM (kg)

Deadlift 1RM (kg)

Overhead Press 1RM (kg)

Current Week

Week 1

Week 2

Week 3

Current Day

Day A

Day B

Day D

Day E

Squat TM (85%): —

Bench TM (85%): —

Deadlift TM (85%): —

Press TM (85%): —

Notes:

All work sets are calculated from TM (not true max).
Weights are rounded to the nearest 0.5kg by default.
Persistence: stored in localStorage; it survives refresh/app restarts and only clears when you clear site data.

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