nSuns 4 Day.xlsx

	B	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	AA	AF	AQ
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2	Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max.																								- ? -
3	Each week, increase your training max if you were able to complete all the reps																								Lb
4	You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)																								Kg
5	Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs																								5
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7	How much you will increase your TM each week is based on how you perform in the 1+ set each day
8	If you get 0-1 reps, do not increase your TM								If you get 2-3 Reps, increase your TM by 5lb
9	If you get 4-5 reps, increase your TM 5-10lb								If you get more than 5 Reps, increase your TM by 10-15lb
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11	Lb or Kg?	Lb
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13	n-Suns 531 LP	1RM's:		Squat:		55		Bench		80		Deadlift		55		Press		55			45 = Bar lb with no weights
14	n-Suns 531 LP	TM's		Squat:		50		Bench		75		Deadlift		50		Press		50			When you're comfortable, increase the 1RM (1 rep max) weight so that it calculates a rep scheme higher than the baseline bar weight
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16	Monday																				For example, if you decide to put 5lbs plates on each side to rep, this would equal 55lb total
17	Bench	50	x8	55	x6	65	x4	65	x4	65	x4	60	x5	55	x6	55	x7	50	x8+			That is not your 1 rep max, because you're repping more than that in a given set
18	OHP	25	x6	30	x5	35	x3	35	x5	35	x7	35	x4	35	x6	35	x8					So, keep increasing the weight in the yellow 1RM box until it calculates your rep scheme to reach 55lbs (ex type 70 in the yellow 1RM box for it to calculate that for an example)
19	Assistance:	Chest, Arms, Back																				Once you get comfortable with your numbers, it's very plug and chug - just keep the numbers where they are for next week, or bump them up by 5 when you're ready to move up
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21	Tuesday
22	Squat	40	x5	45	x3	50	x1+	45	x3	45	x3	40	x3	40	x5	35	x5	35	x5+	****WARM UP WITH AIR SQUATS BEFORE SQUATTING:				https://www.youtube.com/watch?v=C_VtOYc6j5c
23	Sumo Dead	25	x5	30	x5	35	x3	35	x5	35	x7	35	x4	35	x6	35	x8
24	Assistance:	Legs, Abs
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26	Thursday
27	Bench	55	x5	65	x3	70	x1+	70	x3	65	x5	60	x3	55	x5	55	x3	50	x5+		Bench Press		https://www.youtube.com/watch?v=ryUKqQ14Jts
28	C.G.Bench	30	x6	40	x5	45	x3	45	x5	45	x7	45	x4	45	x6	45	x8
29	Assistance:	Arms, Other																			OHP (Overhead Press)		https://www.youtube.com/watch?v=3iicTn8SHs0
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31	Friday																				Squat		https://www.youtube.com/watch?v=Dy28eq2PjcM
32	Deadlift	40	x5	45	x3	50	x1+	45	x3	45	x3	40	x3	40	x3	35	x3	35	x3+
33	Front Squat	20	x5	25	x5	30	x3	30	x5	30	x7	30	x4	30	x6	30	x8				Front Squat		https://www.youtube.com/watch?v=3ti8q08BwJs
34	Assistance:	Back, Abs
35																					Close Grip Bench		https://www.youtube.com/watch?v=RRGb2Ov51Ug
36	You can use this 1 Rep Max calculator as a tool eventually once you start establishing regular weights:
37	https://www.bodybuilding.com/fun/other7.htm
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