5/3/1 Workout - Zen Labs 4+

531 Strength Training

Zen Labs

    • 4.7 • 175 Ratings
    • Free
    • Offers In-App Purchases

iPhone Screenshots


● Easiest program to calculate and track your 5/3/1 progress.
● Focuses on key compound movements. Bench, Squat, Deadlift.
● This program is not affiliated with Wendler and is adjusted for efficiency.

531 Workout is designed to be friendly for first time lifters, but can also be tailored towards veterans. The workouts focus on 4 movements. Squats, bench press, deadlifts, and overhead press.

Getting started in weight training can be intimidating, but we've taken out the guesswork and doubt. There are many flavors of 3x5, 5x5, 531, and other powerlifting programs. At the very core of the these lifting programs, they share the same proven elements.

Results have been proven time and time again for the past decades since the original 5x5 by Mark Berry in the 1930s, Reg Park in the 1950s, Bill Starr in the 1970s, and the many versions you see today.

531 Workout by Zen Labs Fitness includes the simplest version to make getting started easy. We've broken down the process into one workout a day. Guaranteed results. This program includes your first 2 weeks for free!

≈ Only 4 Simple Workouts ≈
Day 1 - Squat
Day 2 - Bench Press
Day 3 - Deadlift
Day 4 - Overhead Press

≈ Starting is EASY ≈
1. Enter your current 1RM (1 rep max) for Bench, Squat, Deadlifts. (or press beginner)
2. Our app will automatically calculate your program tailored you
3. Press start and start building strength!

◉ First 2 weeks are free! Get started today!
◉ Workout 4 days a week.
◉ Workout weeks are grouped into "blocks". Each "block" is 4 weeks.
◉ Entire program is 7 blocks. Guaranteed gainz!
◉ Core program is only 1 workout per day. Simple! We focus on compound movements for efficiency.
◉ Progress graph to keep track of your PRs (personal records)
◉ Multiple cycles. After you finish 7 blocks, deload and start a new cycle!
◉ Warmup calculator to help you properly warm up and prevent injury.
◉ Weight and reps calculator
◉ Accessory workouts to add more volume for advanced users
◉ Apple Health integration

≈ NEW Zen Unlimited Pass - Try it for free! ≈
◉ Award winning music curated from top DJ's!
◉ Scientifically proven to increase motivation by 35%
◉ Unlimited access to all pro features across ALL Zen Labs Fitness apps

Questions/comments regarding the app? Please email us at contactus@zenlabsfitness.com or visit us at www.zenlabsfitness.com.

≈ Connect ≈
Facebook: @C25Kfree
Twitter: @C25Kfree
Instagram: @officialc25k
Hashtag: #C25K

Subscription pricing and terms:

The subscription will automatically renew unless turned off in your iTunes Account Settings at least 24 hours before current period ends. You can go to your iTunes Account settings to manage your subscription and turn off auto-renew. Your iTunes Account will be charged when the purchase is confirmed. If you subscribe before your free trial ends, the rest of your free trial period will be forfeited as soon as your purchase is confirmed.

Privacy Policy & Terms of Use:

Legal Disclaimer

This app and any information given by it or by Zen Labs LLC are for educational purposes only. You should always consult your healthcare provider before beginning any fitness program.

What’s New

Version 1.12

◎ Music player library optimizations
◎ Track your progress and achievements across the Zen Labs network!
◎ More minor bug fixes and optimization

Our community is our number one priority. We answer each and every email. Most of our updates have been suggestions from our community. Questions? Comments? Suggestions? See why our community has made us the #1 5K training app. contactus@zenlabsfitness.com

Ratings and Reviews

4.7 out of 5
175 Ratings

175 Ratings

JBwertt ,

Great app!

This app works great, easy to use and keeps you on track. Especially like the built in rest timer - rest time is never long enough when self calculated.

ireallydontcare2020 ,

It’s a mixed bag.

Overall it’s an okay app. I like the timer and the auto calculations feature. I like that I can add in custom assistance exercises. I don’t like that I can’t add weight values to assistance exercises lower than 45 lbs (there’s a big range between body weight and 45 lbs, especially for some assistance exercises). I don’t like that there’s no option to add notes, either to exercises or the whole workout. App also tends to glitch a lot and you have to cancel and restart a workout to fix it.

Overall these imperfections make it come off like a cheap paint-by-numbers development. I’m going to be looking for others after my cycle is over.

Developer Response ,

Hi, sorry to hear you’ve been experiencing these issues. Please contact us at contactus@zenlabsfitness.com and share as much information as you can. We will definitely investigate your case. Thank you for posting!

gstonehill38 ,

I’d expect more from a paid subscription

The workout ceases to follow the 5/3/1/Deload rotation after the first cycle, and gets stuck in the 3x5 after that. The only way to fix it is to start the program over, which requires wiping your data from the app.

Also, there is no mechanism to get your plan to adapt if you find the weights laid out by the app are too light.

Developer Response ,

Hello! We appreciate your feedback! We will take a look at what we can do to implement those features in future updates!
Thank you!


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App Privacy

The developer, Zen Labs, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

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  • Usage Data
  • Diagnostics

Privacy practices may vary, for example, based on the features you use or your age. Learn More


  • Family Sharing

    Some in‑app purchases, including subscriptions, may be shareable with your family group when Family Sharing is enabled.

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