Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true

max. -?-
Each week, increase your training max if you were able to complete all the reps Lb
You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!) Monday Tuesday Thursday Kg
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs Dumbell Incline 3x10 Lunges 3x8 Preacher Curl 3x10 2.5
Bicep Curls 3x10 Leg Press 3x10 Cable Curls 3x10
How much you will increase your TM each week is based on how you perform in the 1+ set each day Tricep Pushdowns 3x10 Leg Extension 3x10 Tricep Pushdowns 3x10
If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase your TM by 5lb Seated Rows 3x10 Leg Curl 3x10 Chins 3xF
If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, increase your TM by 10-15lb Facepulls 3x10 Calf Raises 3x10
Planks 3xF
Lb or Kg? Kg
1RM's: 54 53 56 42.5
n-Suns 531 LP Squat: Bench Deadlift Press
TM's 107.5 85 102.5 45
Monday
Bench 55 x8 65 x6 72.5 x4 72.5 x4 72.5 x4 67.5 x5 65 x6 60 x7 55 x8+
OHP 22.5 x6 27.5 x5 32.5 x3 32.5 x5 32.5 x7 32.5 x4 32.5 x6 32.5 x8
Assistance: Chest, Arms, Back
Tuesday
Squat 80 x5 92.5 x3 102.5 x1+ 97.5 x3 92.5 x3 85 x3 80 x5 75 x5 70 x5+
Sumo Dead 52.5 x5 62.5 x5 72.5 x3 72.5 x5 72.5 x7 72.5 x4 72.5 x6 72.5 x8
Assistance: Legs, Abs
Thursday
Bench 65 x5 72.5 x3 80 x1+ 77.5 x3 72.5 x5 67.5 x3 65 x5 60 x3 55 x5+
C.G.Bench 35 x6 42.5 x5 50 x3 50 x5 50 x7 50 x4 50 x6 50 x8
Assistance: Arms, Other
Friday
Deadlift 77.5 x5 87.5 x3 97.5 x1+ 92.5 x3 87.5 x3 82.5 x3 77.5 x3 72.5 x3 67.5 x3+ Friday
Front Squat 37.5 x5 47.5 x5 60 x3 60 x5 60 x7 60 x4 60 x6 60 x8 Lat Pulldown 3x10
Assistance: Back, Abs Barbell Rows 3x10
Back Extensions 3x10
Planks 3x10
Ab crunches 3x10