Training Max Foundation
Based on the Jim Wendler's 5/3/1 methodology
Full-body Training Max Foundation training built for newer lifters.
A three-day, full-body Training Max Foundation program combining Training Max progression, two primary lifts per session, mandatory First Set Last work, and balanced assistance. It is the best starting point for lifters who want to learn the major barbell lifts while building general strength on a manageable three-day schedule.
Newer lifters building a base on three days a week.
Training Max Foundation is designed for novice and foundation-level lifters who want to practice the four main barbell lifts frequently while building general strength. The three-day full-body schedule keeps each lift in regular rotation without the commitment of a four-day structure.
If you are new to structured programming or can only train three days a week, this is the recommended starting template. The mandatory First Set Last work and balanced assistance ensure every session develops the whole body.
Three full-body days, two main lifts each.
Each session pairs two of the four main lifts, so every lift appears at least once per week and squat and bench press appear twice.
| Day | Main lifts | Supplemental |
|---|---|---|
| Day 1 | Squat and Bench Press | FSL 5×5 (both) |
| Day 2 | Deadlift and Overhead Press | FSL 5×5 (both) |
| Day 3 | Bench Press and Squat | FSL 5×5 (both) |
Every training day is full body. The push and pull assistance categories are not a push/pull/legs split.
A conservative number that drives every working set.
Your Training Max is a deliberately lower percentage of your one-rep max — the app default for the Beginner template is 85% of 1RM, with 80% also permitted. Every working weight is calculated from this number, not your full 1RM.
One repeating wave shared by both templates.
Every cycle runs the same three-week main progression. See the family page for the full percentage table and cycle-review flow.
Controlled rep-record opportunities.
The final set of each main lift is a plus set — as many reps as possible at the prescribed weight. These are controlled opportunities to set a repetition record with technically sound reps, not instructions to grind to failure.
Mandatory First Set Last 5×5.
Each session ends with First Set Last 5×5 — five sets of five at the weight you used for your first main set of the day. FSL is mandatory in the Beginner template; it provides consistent volume after the main work.
Push, pull, and single-leg/core.
A full-body assistance structure follows each session across three categories. You can swap exercises within each category without changing the programmed main or supplemental work.
These categories supplement the main work. This is not a push/pull/legs split — every training day is full body.
Optional recovery setup.
The Beginner template has its own optional recovery setup rather than a scheduled fourth-week deload. You can configure recovery preferences during setup.
From 1RM to tracked cycle, without the spreadsheet.
- 01Enter a one-rep max for each main lift.
- 02Select the Beginner template.
- 03Choose a Training Max percentage (85% default, 80% permitted).
- 04Review calculated Training Maxes before activation.
- 05Log every main, plus, FSL, and assistance set.
- 06Track repetition records across cycles.
- 07Accept, hold, lower, or customize each lift's next Training Max.
- 08Preserve historical prescriptions as Training Maxes change.
- 09Switch programs without losing completed training history.
Quick answers before you start.
Start Training Max Foundation.
Enter your lifts, select the Beginner template, and let AthleticPeak Pro calculate every working weight from a Training Max you control.
Explore the full lineup
Foundation 5×5
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Texas Method
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Smolov Jr.
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Russian Squat Routine
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Smolov Peak Adaptation
13 weeks · 4 days / week
Classic Full Smolov
13 weeks · 4 days / week
Athletics: Prepare
8 weeks · 3 required + optional 4th
Athletics: Build
12 weeks · 3 required + optional 4th
Athletics: Sharpen
12 weeks · 3 required + optional 4th
Rep Builder 10
10 weeks · 2–6 days / week
SBD Foundation
4 weeks · 3 days / week
SBD Volume
4 weeks · 3 days / week
SBD Strength
4 weeks · 3 days / week
SBD Peak
4 weeks · Variable
Return to Training
3 weeks · 3–4 days / week
Pull-Up 50
40 weeks · 3–4 days / week
Strength Is Built,
Not Given
Consistency beats motivation. Run the cycle. Log every session. Let the numbers prove what you're capable of.
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