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2_Suns 531 LP 1RM TM 1RM TM Units Precision
Squat 100 90 Deadlift 100 90 lb 5
Bench Press 100 90 OHP 100 90

Monday assistance: chest, arms and back

Bench 60 x8 70 x6 75 x4 75 x4 75 x4 70 x5 70 x6 65 x7 60 x8+
OHP 45 x6 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65 x8

Tuesday assistance: legs and abs

Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65 x5 60 x5+
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65 x8

Thursday assistance: arms and misc.

Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70 x5 65 x3 60 x5+
CGBP 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55 x8

Friday assistance: back and abs

Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3 65 x3 60 x3+
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50 x6 50 x8

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your performance in the 1+ sets.
Each week, increase your training max if you were able to complete all the reps. 0 no increase 1-2 add 5 lb
You will have to manually enter your new TM, which will overwrite the formula. 3-4 add 5 - 10 lb >5 add 10 - 15 lb
Assistance work is done like bodybuilding, and can be changed to fit your needs.

Extra Options Monday Bench Difficulty CGBP Difficulty

revised -2.5% revised -10%
2_Suns 531 LP 1RM TM 1RM TM Units Precision
Squat 100 90 Deadlift 100 90 lb 5
Bench Press 100 90 OHP 100 90

Monday assistance: chest, arms and back

Bench 60 x8 70 x6 75 x4 75 x4 75 x4 70 x5 70 x6 65 x7 60 x8+
OHP 45 x6 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65 x8

Tuesday assistance: legs and abs

Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65 x5 60 x5+
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65 x8

Wednesday assistance: shoulders and chest

OHP 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65 x5 60 x5+
Incline Bench 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55 x8

Thursday assistance: back and abs

Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3 65 x3 60 x3+
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50 x6 50 x8

Friday assistance: arms and misc.

Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70 x5 65 x3 60 x5+
CGBP 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55 x8

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your performance in the 1+ sets.
Each week, increase your training max if you were able to complete all the reps. 0 no increase 1-2 add 5 lb
You will have to manually enter your new TM, which will overwrite the formula. 3-4 add 5 - 10 lb >5 add 10 - 15 lb
Assistance work is done like bodybuilding, and can be changed to fit your needs.
2_Suns 531 LP 1RM TM 1RM TM Units Precision
Squat 100 90 Deadlift 100 90 lb 5
Bench Press 100 90 OHP 100 90

Monday assistance: chest, arms and back

Bench 60 x8 70 x6 75 x4 75 x4 75 x4 70 x5 70 x6 65 x7 60 x8+
OHP 45 x6 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65 x8

Tuesday assistance: legs and abs

Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65 x5 60 x5+
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65 x8

Wednesday assistance: shoulders and chest

OHP 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65 x5 60 x5+
Incline Bench 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55 x8

Thursday assistance: back and abs

Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3 65 x3 60 x3+
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50 x6 50 x8

Friday assistance: arms and misc.

Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70 x5 65 x3 60 x5+
CGBP 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55 x8

Saturday assistance: upper back and legs

Squat 65 x3 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

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your performance in the 1+ sets.
Each week, increase your training max if you were able to complete all the reps. 0 no increase 1-2 add 5 lb
You will have to manually enter your new TM, which will overwrite the formula. 3-4 add 5 - 10 lb >5 add 10 - 15 lb
Assistance work is done like bodybuilding, and can be changed to fit your needs.
2_Suns 531 LP 1RM TM 1RM TM Units Precision
Squat 100 90 Deadlift 100 90 lb 5
Bench Press 100 90 OHP 100 90

Monday assistance: chest, arms and back

Bench 60 x8 70 x6 75 x4 75 x4 75 x4 70 x5 70 x6 65 x7 60 x8+
OHP 45 x6 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65 x8

Tuesday assistance: back and abs

Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3 65 x3 60 x3+
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50 x6 50 x8

Wednesday assistance: shoulders and chest

OHP 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65 x5 60 x5+
Incline Bench 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55 x8

Thursday assistance: legs and abs

Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65 x5 60 x5+
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65 x8

Friday assistance: arms and misc.

Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70 x5 65 x3 60 x5+
CGBP 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55 x8

Saturday assistance: upper back and legs

Deadlift 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3
Front Squat 50 x3 50 x3 50 x3 50 x3 50 x3 50 x3

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your performance in the 1+ sets.
Each week, increase your training max if you were able to complete all the reps. 0 no increase 1-2 add 5 lb
You will have to manually enter your new TM, which will overwrite the formula. 3-4 add 5 - 10 lb >5 add 10 - 15 lb
Assistance work is done like bodybuilding, and can be changed to fit your needs.