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
You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs
How much you will increase your TM each week is based on how you perform in the 1+ set each day
If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase your TM by 5lb
If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, increase your TM by 10-15lb
Lb or Kg? Lb
1RM's: 100 100 100
n-Suns 531 LP Squat: Bench Deadlift
TM's 90 90 90
Monday
Bench 60 x8 70 x6 75 x4 75 x4 75 x4 70 x5 70 x6
OHP 45 x6 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6
Assistance: Chest, Arms, Back
Tuesday
Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6
Assistance: Legs, Abs
Wednesday
OHP 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5
Incline Bench 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6
Assistance: Shoulders, Chest
Thursday
Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50 x6
Assistance: Back, Abs
Friday
Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70 x5
C.G.Bench 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6
Assistance: Arms, Other
Saturday
Squat 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3
Sumo Dead 50 x3 50 x3 50 x3 50 x3 50 x3 50 x3
Assistance: Upper Back, Legs
 90% of your true max.
all the reps
formula (that is okay!)
to fit your needs
n the 1+ set each day
our TM by 5lb
crease your TM by 10-15lb

100
Press
90

65 x7 60 x8+
65 x8

65 x5 60 x5+
65 x8

65 x5 60 x5+
55 x8

65 x3 60 x3+
50 x8

65 x3 60 x5+
55 x8

65 x3
 -?-
Lb
Kg
5