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

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

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

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

Friday
Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your perform
Each week, increase your training max if you were able to complete all the reps. 0 no increase
You will have to manually enter your new TM, which will overwrite the formula. 3 - 4 add 5 - 10 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%
 Units Precision
lb 5

assistance: chest, arms and back

x6 65 x7 60 x8+
x6 65 x8

assistance: legs and abs

x5 65 x5 60 x5+
x6 65 x8

assistance: arms and misc.

x5 65 x3 60 x5+
x6 55 x8

assistance: back and abs

x3 65 x3 60 x3+
x6 50 x8

TM based on your performance in the 1+ sets.

1 - 2 add 5 lb
>5 add 10 - 15 lb
2_Suns 531 LP 1RM TM 1RM TM Units
Squat 100 90 Deadlift 100 90 lb
Bench Press 100 90 OHP 100 90

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

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

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

Thursday
Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50

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

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

assistance: chest, arms and back

x6 65 x7 60 x8+
x6 65 x8

assistance: legs and abs

x5 65 x5 60 x5+
x6 65 x8

assistance: shoulders and chest

x5 65 x5 60 x5+
x6 55 x8

assistance: back and abs

x3 65 x3 60 x3+
x6 50 x8

assistance: arms and misc.

x5 65 x3 60 x5+
x6 55 x8

TM based on your performance in the 1+ sets.

1 - 2 add 5 lb
>5 add 10 - 15 lb
2_Suns 531 LP 1RM TM 1RM TM Units
Squat 425 405 Deadlift 575 550 lb
Bench Press 330 315 OHP 200 190

Monday
Bench 205 x8 235 x6 270 x4 270 x4 270 x4 250 x5 235
OHP 95 x6 115 x5 135 x3 135 x5 135 x7 135 x4 135

Tuesday
Squat 305 x5 345 x3 385 x1+ 365 x3 345 x3 325 x3 305
Sumo Dead 275 x5 330 x5 385 x3 385 x5 385 x7 385 x4 385

Wednesday
OHP 145 x5 160 x3 180 x1+ 170 x3 160 x3 150 x3 145
Incline Bench 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190

Thursday
Deadlift 415 x5 470 x3 525 x1+ 495 x3 470 x3 440 x3 415
Front Squat 140 x5 180 x5 225 x3 225 x5 225 x7 225 x4 225

Friday
Bench 235 x5 270 x3 300 x1+ 285 x3 270 x5 250 x3 235
CGBP 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190

Saturday
Squat 295 x3 295 x3 295 x3 295 x3 295 x3 295 x3 295
Sumo Dead 310 x3 310 x3 310 x3 310 x3 310 x3 310 x3

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

assistance: chest, arms and back

x6 220 x7 205 x8+
x6 135 x8

assistance: legs and abs

x5 285 x5 265 x5+
x6 385 x8

assistance: shoulders and chest

x5 135 x5 125 x5+
x6 190 x8

assistance: back and abs

x3 385 x3 360 x3+
x6 225 x8

assistance: arms and misc.

x5 220 x3 205 x5+
x6 190 x8

assistance: upper back and legs

x3 295 x3

TM based on your performance in the 1+ sets.

1 - 2 add 5 lb
>5 add 10 - 15 lb
2_Suns 531 LP 1RM TM 1RM TM Units
Squat 100 90 Deadlift 100 90 lb
Bench Press 100 90 OHP 100 90

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

Tuesday
Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50

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

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

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

Saturday
Deadlift 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3 65
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 perform
Each week, increase your training max if you were able to complete all the reps. 0 no increase
You will have to manually enter your new TM, which will overwrite the formula. 3 - 4 add 5 - 10 lb
Assistance work is done like bodybuilding, and can be changed to fit your needs.
 Units Precision
lb 5

assistance: chest, arms and back

x6 65 x7 60 x8+
x6 65 x8

assistance: back and abs

x3 65 x3 60 x3+
x6 50 x8

assistance: shoulders and chest

x5 65 x5 60 x5+
x6 55 x8

assistance: legs and abs

x5 65 x5 60 x5+
x6 65 x8

assistance: arms and misc.

x5 65 x3 60 x5+
x6 55 x8

assistance: upper back and legs

x3 65 x3

TM based on your performance in the 1+ sets.

1 - 2 add 5 lb
>5 add 10 - 15 lb