nSuns Program.xlsx

	B	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	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:		100		Bench		100		Deadlift		100		Press		100
14	n-Suns 531 LP	TM's		Squat:		90		Bench		90		Deadlift		90		Press		90
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16	Monday
17	Bench	60	x8	70	x6	75	x4	75	x4	75	x4	70	x5	70	x6	65	x7	60	x8+
18	OHP	45	x6	55	x5	65	x3	65	x5	65	x7	65	x4	65	x6	65	x8
19	Assistance:	Chest, Arms, Back
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21	Tuesday
22	Squat	70	x5	75	x3	85	x1+	80	x3	75	x3	70	x3	70	x5	65	x5	60	x5+
23	Sumo Dead	45	x5	55	x5	65	x3	65	x5	65	x7	65	x4	65	x6	65	x8
24	Assistance:	Legs, Abs
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26	Wednesday
27	OHP	70	x5	75	x3	85	x1+	80	x3	75	x3	70	x3	70	x5	65	x5	60	x5+
28	Incline Bench	35	x6	45	x5	55	x3	55	x5	55	x7	55	x4	55	x6	55	x8
29	Assistance:	Shoulders, Chest
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31	Thursday
32	Deadlift	70	x5	75	x3	85	x1+	80	x3	75	x3	70	x3	70	x3	65	x3	60	x3+
33	Front Squat	30	x5	40	x5	50	x3	50	x5	50	x7	50	x4	50	x6	50	x8
34	Assistance:	Back, Abs
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36	Friday
37	Bench	70	x5	75	x3	85	x1+	80	x3	75	x5	70	x3	70	x5	65	x3	60	x5+
38	C.G.Bench	35	x6	45	x5	55	x3	55	x5	55	x7	55	x4	55	x6	55	x8
39	Assistance:	Arms, Other
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