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Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max. - ? -
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Each week, increase your training max if you were able to complete all the repsLb
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You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)Kg
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IF YOU WANT TO MAINTAIN THE Training Max (TM) FORMULA, ADJUST 1RM (BLUE CELLS)
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Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs5
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How much you will increase your TM each week is based on how you perform in the AMRAP(+) set each day
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If you get 0-1 reps, do not increase your TMIf you get 2-3 Reps, increase your TM by 5lb
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If you get 4-5 reps, increase your TM 5-10lbIf you get more than 5 Reps, increase your TM by 10-15lb
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Lb or Kg?Lb
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The 1RM/TM values here are used for ALL WEEKS. When you adjust 1RM, always do it here! All Weeks will update.
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n-Suns 531 LP1RM's:Squat:445Bench335Deadlift560Press185F. Squat315Row240
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TM's405315525170290225
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285110
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Monday (Push)
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Barbell BP205x5235x52705+
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OHP100x10100x10100x10100x10100x10
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Assistance:3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
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Tuesday (Pull)
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Deadlift340x5395x5445x5+
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Barbell Row110x10110x10110x10110x10110x10
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Assistance:3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
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Wednesday (Legs)
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Back Squat265x5305x5345x5+
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Back Squat205x10205x10205x10205x10205x10
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Assistance:3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
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Thursday (Push)
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OHP110x5130x5145x5+
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Barbell BP190x10190x10190x10190x10190x10
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Assistance:3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
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Friday (Pull)
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Barbell Row155x5180x5205x5+155x5155x5
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Sumo Deadlift265x10265x10265x10265x10265x10
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Assistance:3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
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Saturday (Legs)
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Front Squat190x5220x5245x5
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Back Squat205x10205x10205x10205x10205x10
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Assistance:3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
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