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: 102.5 85.0 155.0

n-Suns 531 LP Squat: Bench Deadlif Press
TM's 92.5 77.5 140.0
Monday
Bench 50.0 x8 57.5 x6 65.0 x4 65.0 x4 65.0 x4 62.5 x5 57.5 x6 55.0
OHP 22.5 x6 27.5 x5 32.5 x3 32.5 x5 32.5 x7 32.5 x4 32.5 x6 32.5
Assistance: Chest, Arms, Back
Tuesday
Squat 70.0 x5 77.5 x3 87.5 x1+ 82.5 x3 77.5 x3 75.0 x3 70.0 x5 65.0
Sumo Dead 70.0 x5 85.0 x5 97.5 x3 97.5 x5 97.5 x7 97.5 x4 97.5 x6 97.5
Assistance: Legs, Abs
Wednesday
OHP 35.0 x5 37.5 x3 42.5 x1+ 40.0 x3 37.5 x3 35.0 x3 35.0 x5 32.5
Incline Bench 30.0 x6 40.0 x5 47.5 x3 47.5 x5 47.5 x7 47.5 x4 47.5 x6 47.5
Assistance: Shoulders, Chest
Thursday
Deadlif 105.0 x5 120.0 x3 132.5 x1+ 125.0 x3 120.0 x3 112.5 x3 105.0 x3 97.5
Front Squat 32.5 x5 42.5 x5 50.0 x3 50.0 x5 50.0 x7 50.0 x4 50.0 x6 50.0
Assistance: Back, Abs
Friday
Bench 57.5 x5 65.0 x3 72.5 x1+ 70.0 x3 65.0 x5 62.5 x3 57.5 x5 55.0
C.G.Bench 30.0 x6 40.0 x5 47.5 x3 47.5 x5 47.5 x7 47.5 x4 47.5 x6 47.5
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

47.5
Press
45.0

x7 50.0 x8+
x8

x5 60.0 x5+
x8

x5 30.0 x5+
x8

x3 90.0 x3+
x8

x3 50.0 x5+
x8
 -?-
Lb
Kg
2.5