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: 500.0 345.0 600.0
n-Suns 531 LP Squat: Bench Deadlif
TM's 450.0 312.5 540.0
Monday
Bench 202.5 x8 235.0 x6 265.0 x4 265.0 x4 265.0 x4 250.0 x5 235.0 x6
OHP 102.5 x6 122.5 x5 142.5 x3 142.5 x5 142.5 x7 142.5 x4 142.5 x6
Assistance: Chest, Arms, Back
Tuesday
Squat 337.5 x5 382.5 x3 427.5 x1+ 405.0 x3 382.5 x3 360.0 x3 337.5 x5
Sumo Dead 270.0 x5 325.0 x5 377.5 x3 377.5 x5 377.5 x7 377.5 x4 377.5 x6
Assistance: Legs, Abs
Wednesday
OHP 152.5 x5 172.5 x3 192.5 x1+ 182.5 x3 172.5 x3 162.5 x3 152.5 x5
Incline Bench 125.0 x6 157.5 x5 187.5 x3 187.5 x5 187.5 x7 187.5 x4 187.5 x6
Assistance: Shoulders, Chest
Thursday
Deadlif 405.0 x5 460.0 x3 512.5 x1+ 485.0 x3 460.0 x3 432.5 x3 405.0 x3
Front Squat 157.5 x5 202.5 x5 247.5 x3 247.5 x5 247.5 x7 247.5 x4 247.5 x6
Assistance: Back, Abs
Friday
Bench 235.0 x5 265.0 x3 297.5 x1+ 282.5 x3 265.0 x5 250.0 x3 235.0 x5
C.G.Bench 125.0 x6 157.5 x5 187.5 x3 187.5 x5 187.5 x7 187.5 x4 187.5 x6
Assistance: Arms, Other
 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

225.0
Press
202.5

220.0 x7 202.5 x8+

142.5 x8

315.0 x5 292.5 x5+

377.5 x8

142.5 x5 132.5 x5+

187.5 x8

377.5 x3 350.0 x3+

247.5 x8

220.0 x3 202.5 x5+

187.5 x8
 -?-
Lb
Kg
2.5