531.js

Given a one rep max, generate a 4 week 5/3/1 cycle.

Install

npm install --save 531

Usage

var fto = require('531')
var cycle = fto(455)

// first week, first set weight:
// => cycle[0][0].weight

API

fto(max, [options]) -> array

Returns an array (of length 4) of set arrays (each of length 3).

Each set has:

ratio

Type: number

The ratio of the 90% 1RM to use for that set.

repetitions

Type: number

The number of repetitions to perform.

weight

Type: number

The total weight to use (unitless).

max

Type: boolean

Whether that set should be performed for the maximum number of sets possible.

max

Required
Type: number

Your estimated one rep max to use.

options

round

Type: string
Default: 'down'

The direction to round weights to.

increment

Type: number
Default: 5

The increment to use when rounding weights.

use90

Type: boolean
Default: true

Set to false to use 100% of your estimated one rep max for calculations instead of the recommended 90%.

License

MIT © Ben Drucker