strenosLoad exactly what your program calls for.
Pick 5/3/1, nSuns, GZCLP, the Texas Method or Smolov Jr and enter your maxes once. Every session, you see the weight, the reps and the plates to load per side in your gym. Do your plus set, miss reps on GZCLP or finish a Texas heavy day, and Strenos moves the weights by the program's own rule. No spreadsheet to copy from, nothing to keep in your head.
Week one of every program is free. After that, Plus is monthly, yearly or a one-time Lifetime purchase. No ads, and nothing you log is ever deleted.
On a computer? Scan with your iPhone
How each program adds weight
A program is only as good as its rule for adding weight. Strenos applies that rule for you after every session or week, so you never have to remember it or second-guess it.
Your plus set decides next cycle's working max. You can add BBB or FSL on top, and both come off in the deload week.
barbell · beltOpen the calculatorThe 1+ set at 95% sets next week's working max, but never higher than that set proved.
barbell · beltOpen the calculatorWeight goes up every session. Miss your reps and the lift moves to its next stage instead of resetting: 5×3+, then 6×2+, then 10×1+.
barbell · beltOpen the calculatorVolume day works off your 5RM and recovery day stays light. Hit a new best on heavy day and everything moves up.
barbell · beltOpen the calculatorOne lift and a fixed jump every week, then you test your new max.
barbellOpen the calculatorWeek one of every program is free. Plus opens the full plan.
Why not just use a spreadsheet?
Same five programs, two ways to run them. In one, you do all the math. In the other, you just lift.
| Task | Spreadsheet or notes | StrenosOn iPhone and Apple Watch |
|---|---|---|
| Next week's weight | Worked out after the session, if you remember | Ready before you walk in, based on what you actually lifted |
| The plus set | A number in a cell that nothing reads | Decides your next working max in 5/3/1 and nSuns |
| Missed reps on GZCLP | You go look up the failure stages | The lift moves to its next stage on its own |
| Rounding | 136.4 kg. Good luck loading that. | Rounded to the smallest plate in your gym |
| Warm-up | Guesswork at the rack | Builds your warm-up to the first working set |
| Deload week | Easy to skip, easy to overdo | BBB and FSL come off, and assistance is cut in half |
| On the belt | 85% of the belt weight, which is far heavier than it sounds | Percentages that include your bodyweight |
What a program looks like in the app
What you see along the way, from your first session to the retest.
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01 / 03
Pick a program, then your days
Each program sticks to the training days its author allows: two to six for 5/3/1, two to four for nSuns, three or four for GZCLP, three for the Texas Method and four for Smolov Jr.
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02 / 03
Every set of the day on one screen
You see the weights and reps for the whole session, with the plus set marked. Below it is next week's working max for every rep count you might hit, so you know what the set is worth before you start it.
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03 / 03
Where the program is taking you
Follow your working max week by week, see what each plus set proved and compare your load with your 4-week average. A projection shows where your current pace leads. At the end of the cycle, you get a summary you can share.
Up and running in three steps
- 01
Pick a program
Five to choose from. Each one has a set range of training days and a cap on lifts: up to four in 5/3/1 and nSuns, six in GZCLP, three in the Texas Method and one in Smolov Jr.
- 02
Enter each max once
Your best single on each lift. Not sure what it is? The free 1RM calculator on this site, or the one in the app, estimates it from any recent set.
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Lift
Every session comes with weights, sets and reps. When the week is done, the program's rule moves the weight, and the new numbers are waiting in your next session.
Free calculator
Plan your 5/3/1 cycle before you install anything.
Enter a max and get all four weeks, with warm-ups, working sets, plus sets and plates per side. Open the calculator
Questions about the programs
Which program should I start with?
If percentages are new to you, start with GZCLP. It adds weight every session and has a plan for missed reps. For slow, steady strength over months, run 5/3/1. For more volume and a bench that moves every week, try nSuns. For three days a week close to your limit, go with the Texas Method. To push one lift hard for three weeks, there's Smolov Jr.
Can I run them on weighted pull-ups and dips?
Yes. 5/3/1, nSuns, GZCLP and the Texas Method all run on the belt. Percentages include your bodyweight, and the weight goes up one plate at a time. Smolov Jr is barbell only.
What happens when I miss reps?
Whatever the program says. GZCLP moves the lift to its next stage. In 5/3/1 and nSuns, your reps on the plus set decide the next working max. In the Texas Method, your max only moves when you hit a new best on heavy day.
Is this the official app from the program authors?
No. Strenos isn't affiliated with Jim Wendler or any of the other authors. It runs the progression rules they published, and their books are still the best way to learn each method.
Does it follow the programs exactly?
The weekly layout and the rule for adding weight follow each program. There's one difference to know about: after its last stage, GZCLP's T1 restarts at 85% of your current weight instead of asking you to test a new 5RM.
Can I add my own assistance work?
Yes, any movement done for reps, with or without weight. In 5/3/1 you can also pick BBB or FSL, and both come off during the deload week.
Is it free?
Week one of every program is free. Plus opens the full plan, your whole history and every chart range.
Read before you load the bar
All guides
6 min readBBB vs FSL: which 5/3/1 supplemental template to runBBB is 5x10 at 50–60% of your working max and builds size. FSL is 5x5 at your first-set weight and builds strength. Here's how to choose.
6 min readnSuns 4-day vs 5-day: which one to runThe 5-day nSuns adds an overhead press day with its own 1+ set, plus 25% more sets. Start with the 4-day unless your press is lagging and you recover well.
7 min readGZCLP failure protocol: what to do when you miss repsMissed reps on GZCLP? Keep the weight and drop a stage. T1 goes 5x3+, 6x2+, 10x1+ and T2 goes 3x10, 3x8, 3x6. Here's how each reset works. 
Your next set is already worked out.
Strenos runs five programs on iPhone and Apple Watch. You log sets on your wrist, and the weights are ready before you chalk up.
Free on the App Store.