531

531.js

Given a 1RM, generate a 4 week 5/3/1 cycle.

Setup

$ npm install 531

API

fto(max, [options]) -> Array

Given a max (Number), generates an array of weeks. Each week has:

• name: The name of the week, e.g. "Week 1"
• sets: An Array of sets

Each set has:

• ratio: (Number) The ratio of the 90% 1RM to use for that set
• repetitions: (Number) The number of repetitions to perform
• weight: (Number) The total weight to use
• max: (Boolean) Whether that set should be performed for the maximum number of sets possible

options may contain:

• round: Defaults to 'down'. Set to 'up' to round up to the nearest increment
• increment: Defaults to 5. Sets the increment to use when rounding weights.
• use90: Defaults to true. Set to false to use 100% of your 1RM for calculations.

Example

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

console.log('Next cycle, my first deadlift will be:', cycle[0].sets[0].weight, 'lbs');