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: 515 355 600

n-Suns 531 LP Squat: Bench Deadlif
TM's 465 320 540
Monday
Bench 210 x8 240 x6 270 x4 270 x4 270 x4 255 x5 240 x6
OHP 105 x6 125 x5 145 x3 145 x5 145 x7 145 x4 145 x6
Assistance: Chest, Arms, Back
Tuesday
Squat 350 x5 395 x3 440 x1+ 420 x3 395 x3 370 x3 350 x5
Sumo Dead 270 x5 325 x5 380 x3 380 x5 380 x7 380 x4 380 x6
Assistance: Legs, Abs
Thursday
Bench 240 x5 270 x3 305 x1+ 290 x3 270 x5 255 x3 240 x5
C.G.Bench 130 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190 x6
Assistance: Arms, Other
Friday
Deadlif 405 x5 460 x3 515 x1+ 485 x3 460 x3 430 x3 405 x3
Front Squat 165 x5 210 x5 255 x3 255 x5 255 x7 255 x4 255 x6
Assistance: Back, Abs
 90% of your true max.
all the reps
e formula (that is okay!)
to fit your needs
in the 1+ set each day
our TM by 5lb
ncrease your TM by 10-15lb

225
Press
205

225 x7 210 x8+

145 x8

325 x5 300 x5+

380 x8

225 x3 210 x5+

190 x8

380 x3 350 x3+

255 x8
 -?-
Lb
Kg
5