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? Kg
1RM's: 100 108 152
n-Suns 531 LP Squat: Bench Deadlif Press
TM's 92.5 100 140
Monday
Bench 65 x8 75 x6 85 x4 85 x4 85 x4 80 x5 75 x6 70
OHP 30 x6 35 x5 40 x3 40 x5 40 x7 40 x4 40 x6 40
Assistance: Chest, Arms, Back
Tuesday
Squat 70 x5 77.5 x3 87.5 x1+ 82.5 x3 77.5 x3 75 x3 70 x5 65
Sumo Dead 70 x5 85 x5 97.5 x3 97.5 x5 97.5 x7 97.5 x4 97.5 x6 97.5
Assistance: Legs, Abs
Wednesday
OHP 42.5 x5 50 x3 55 x1+ 52.5 x3 50 x3 45 x3 42.5 x5 40
Dips 2.5 x6 12.5 x5 22.5 x3 22.5 x5 22.5 x7 22.5 x4 22.5 x6 22.5
Assistance: Shoulders, Chest
Thursday
Deadlif 105 x5 120 x3 132.5 x1+ 125 x3 120 x3 112.5 x3 105 x3 97.5
Front Squat 35 x5 45 x5 52.5 x3 52.5 x5 52.5 x7 52.5 x4 52.5 x6 52.5
Assistance: Back, Abs
Friday
Bench 75 x5 85 x3 95 x1+ 90 x3 85 x5 80 x3 75 x5 70
C.G.Bench 42.5 x6 52.5 x5 62.5 x3 62.5 x5 62.5 x7 62.5 x4 62.5 x6 62.5
Assistance: Arms, Other
of your true max.
e reps
ula (that is okay!)
your needs
1+ set each day
M by 5lb
se your TM by 10-15lb

60
Press
57.5

x7 65 x8+
x8

x5 60 x5+
x8

x5 37.5 x5+
x8

x3 90 x3+
x8

x3 65 x5+
x8
 -?-
Lb
Kg
2.5