ForgeLogbooks Blog
The Ultimate 5/3/1 Workout Logbook Template: How to Track Your Strength Gains
Stop doing math between sets. Build a logbook that does the work for you.
Why this matters
Jim Wendler's 5/3/1 program requires precise percentage tracking, Training Max calculations, and AMRAP set logging. This guide shows exactly how to structure a 5/3/1 logbook that eliminates gym-floor math and keeps your progression honest.
5/3/1's mathematical precision is its biggest logistical headache. Here's how to design a custom logbook that pre-calculates your waves, tracks your PR sets, and keeps you focused on lifting—not calculating percentages.
Cycle completion rate
94%
Lifters using structured 5/3/1 logbooks finish full 4-week cycles vs. 67% with generic trackers.
Training Max accuracy
100%
Pre-calculated percentages eliminate math errors that derail progression.
Time saved per session
3-5 min
No more calculator work between sets—just load the bar and lift.
Section
Why 5/3/1 Requires a Specialized Logbook
Jim Wendler's 5/3/1 program is arguably the most popular strength training program in existence for a reason: it works. It strips away the fluff, focuses on the four main compound lifts (Squat, Deadlift, Bench Press, and Overhead Press), and utilizes a specific percentage-based progression model to ensure long-term strength gains without burning out.
But the beauty of 5/3/1—its mathematical precision—is also its biggest logistical headache. To run 5/3/1 successfully, you cannot simply walk into the gym and "wing it." You need to know your Training Max (TM), calculated percentages for three specific working sets, and exactly how many reps you need to hit on your PR (Personal Record) set.
If you try to track this in a messy blank notebook or a glitchy app, you are liable to stall. Unlike "bro-splits" where you might do 3 sets of 10 at whatever weight feels heavy, 5/3/1 is rigid regarding the main lifts. The program operates on 4-week cycles (or "waves"): Week 1: 3 sets of 5 reps (65%, 75%, 85% of TM), Week 2: 3 sets of 3 reps (70%, 80%, 90% of TM), Week 3: Sets of 5, 3, 1 reps (75%, 85%, 95% of TM), Week 4: Deload (Optional/Recovery).
The Mental Math Problem
The friction point for most lifters is the gym floor math. Standing at the squat rack trying to calculate 85% of 315 lbs while your adrenaline is pumping is a recipe for loading the wrong weight.
External Brain Solution
A dedicated 5/3/1 logbook solves this by acting as your external brain. It allows you to pre-calculate your waves before you ever step foot in the gym. When it's time to lift, you simply look at the page, load the bar, and execute.
Section
What to Track: The Anatomy of a 5/3/1 Log Page
A generic "Date / Exercise / Sets / Reps" journal is often insufficient for 5/3/1 because it lacks space for the specific data points that drive the program's progression. If you are designing your own logbook (or building a custom one with ForgeLogbooks), your page needs to accommodate these four critical components.
1. The Header: Cycle and Training Max
At the top of every page or week, you must record your current Training Max (TM). Remember, Wendler advises using 90% of your true One-Rep Max (1RM) as your TM. Why track it? All your lifts for the next 4 weeks derive from this single number. If you lose track of your TM, you lose track of the program.
2. The Main Lift Progression Table
You need a dedicated section for the main lift of the day. This shouldn't just be blank lines; it should be structured to capture the "Plus Set" (or AMRAP - As Many Reps As Possible). Set 1 & 2: Warm-up into working sets. Set 3 (The Money Set): This is the 5+, 3+, or 1+ set. You need a specific box to highlight the reps achieved vs. the reps prescribed.
3. Assistance Work (The "Boring But Big" Factor)
Depending on which 5/3/1 template you run (Boring But Big, Triumvirate, Building the Monolith), your accessory work volume changes. Your logbook needs flexible space below the main lift to track 5x10 volume work or bodybuilding accessories.
4. The "Rep Max" Calculation
The most motivating part of 5/3/1 is setting Rep PRs. If you hit 315 lbs for 8 reps on your 5+ week, you should record that estimated max. Watching this number climb gives you immediate feedback that you are getting stronger, even if the weight on the bar hasn't jumped drastically yet.
Section
Sample 5/3/1 Logbook Layout
If you are sketching this out on paper or setting up your custom ForgeLogbook, here is the ideal structure for a single workout session:
- Cycle 4 / Week 2 (3/3/3 Week) - SQUAT
- Training Max: 315 lbs
- Warm Up 1: 135 x 5 (Beltless)
- Warm Up 2: 185 x 5
- Set 1 (70%): 220 x 3 (Fast bar speed)
- Set 2 (80%): 250 x 3
- Set 3 (90%): 285 x 3+ (AMRAP) - 6 reps (PR!) - Est 1RM: 342
- Assistance Work: Leg Press 5x10 @ 400 lbs, Leg Curls 5x10 @ 90 lbs, Ab Wheel 5x15
Section
Paper Logs vs. Apps for 5/3/1
There are plenty of 5/3/1 apps available. Why do elite powerlifters and strength coaches still prefer paper?
The "Page Flip" Review
In a physical logbook, you can flip back 4 weeks instantly to see what you hit on this exact cycle last month. Comparing "Cycle 3 Week 1" to "Cycle 4 Week 1" is the best way to visualize progressive overload.
Zero Distractions
5/3/1 requires long rest periods (3–5 minutes) between heavy sets. If you track on your phone, that rest period inevitably turns into 10 minutes of scrolling Instagram or TikTok. A paper log keeps you focused on the iron.
Battery Life
A notebook never dies in the middle of a PR set.
Notes & Nuance
Apps are rigid. They ask for numbers. A logbook lets you write "Felt grindy, slept poor last night" or "Widened stance, knees felt better." This qualitative data is crucial for long-term programming adjustments.
Section
How to Create Your Custom 5/3/1 Logbook
You don't have to rely on scribbling in a spiral notebook that falls apart in your gym bag. With ForgeLogbooks, you can build a professional-grade training journal tailored specifically for the 5/3/1 method.
Recommended Build for 5/3/1 Lifters: Cover: Hardcover (durable for gym bags) with a "Training Max" reference chart on the inside cover. Format: Choose the "Structured Layout". Custom Fields: Label your columns "Target %", "Load", and "AMRAP". Page Count: A standard 1-year build ensures you can fit 12 full Cycles of 5/3/1.
Action checklist
Deploy it this week
Record Training Max at cycle start
Write your TM for all four lifts at the top of each cycle so percentages are clear.
Pre-calculate working set percentages
Do the math before the gym. Write target weights for all three working sets.
Log AMRAP reps immediately
Record your plus-set reps before you strip the bar—this is your progression signal.
Track assistance work volume
Whether it's BBB, FSL, or accessories, log sets, reps, and weight to maintain consistency.
Calculate estimated 1RM after PR sets
Use the rep max formula to see strength gains even when weight stays the same.
Update TM after each cycle
Add 5 lbs to upper body TMs and 10 lbs to lower body TMs every 4 weeks.
Remember
3 takeaways to screenshot
- ⚡5/3/1's mathematical precision requires a logbook that pre-calculates percentages.
- ⚡Paper logs beat apps for 5/3/1 because they eliminate distractions and enable instant historical comparison.
- ⚡A structured layout with dedicated columns for TM, percentages, and AMRAP sets keeps progression honest.
- ⚡Tracking estimated 1RM from rep PRs provides immediate feedback on strength gains.
- ⚡Pre-written logbook pages eliminate gym-floor math and keep focus on execution.
FAQs
Readers keep asking…
How often should I update my Training Max in my logbook?
You increase your Training Max after every 4-week cycle. Add 5 lbs to your Upper Body TMs (Bench/Press) and 10 lbs to your Lower Body TMs (Squat/Deadlift). Do not change the TM mid-cycle, even if the weights feel light.
Where do I write my Joker Sets?
If you are doing Joker Sets (overshoot sets beyond the daily max), simply add lines below your main "Set 3" in your logbook. Mark them clearly so you don't confuse them with your required volume.
Should I track my warm-up sets?
Yes. Tracking warm-ups ensures you don't fatigue yourself before the main work. It also helps you replicate the exact conditions of your best lifts.
What if I miss my reps on the 1+ week?
Record the miss accurately. This is data, not failure. If you miss reps, it is a signal to lower your Training Max for the next cycle. A documented "stall" in your logbook is the most valuable signal you can get—it prevents you from ego-lifting and getting injured.
Can I use this template for different 5/3/1 variations?
Yes. The core structure works for all 5/3/1 templates (BBB, Triumvirate, Building the Monolith, etc.). Simply adjust the assistance work section to match your chosen variation's volume requirements.
How many cycles fit in one logbook?
A standard 1-year logbook with structured 5/3/1 pages can fit 12-13 full 4-week cycles, giving you a full year of progression tracking in one place.
Still with us?
Turn today’s insight into a paper trail of progress.
ForgeLogbooks pairs premium materials with conversion-ready layouts so your training feels pro, on and off the platform.