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 Lb
You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!) Kg
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs 2.5
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: 140 70 185 40
n-Suns 531 LP Squat: Bench Deadlift Press
TM's 127.5 65 167.5 65
Monday
Bench 42.5 x8 50 x6 55 x4 55 x4 55 x4 52.5 x5 50 x6 45 x7 42.5 x8+
OHP 32.5 x6 40 x5 45 x3 45 x5 45 x7 45 x4 45 x6 45 x8
Assistance: Chest, Arms, Back

Tuesday
Deadlift 125 x5 142.5 x3 160 x1+ 150 x3 142.5 x3 135 x3 125 x3 117.5 x3 110 x3+
Front Squat 45 x5 57.5 x5 70 x3 70 x5 70 x7 70 x4 70 x6 70 x8
Assistance: Back, Abs

Wednesday
OHP 50 x5 55 x3 62.5 x1+ 57.5 x3 55 x3 52.5 x3 50 x5 45 x5 42.5 x5+
Incline Bench 25 x6 32.5 x5 40 x3 40 x5 40 x7 40 x4 40 x6 40 x8
Assistance: Shoulders, Chest

Thursday
Squat 95 x5 107.5 x3 120 x1+ 115 x3 107.5 x3 102.5 x3 95 x5 90 x5 82.5 x5+
Sumo Dead 85 x5 100 x5 117.5 x3 117.5 x5 117.5 x7 117.5 x4 117.5 x6 117.5 x8
Assistance: Legs, Abs

Friday
Bench 50 x5 55 x3 62.5 x1+ 57.5 x3 55 x5 52.5 x3 50 x5 45 x3 42.5 x5+
C.G.Bench 25 x6 32.5 x5 40 x3 40 x5 40 x7 40 x4 40 x6 40 x8
Assistance: Arms, Other

Saturday
Deadlift 122.5 x3 122.5 x3 122.5 x3+ 122.5 x3 122.5 x3 122.5 x3 122.5 x3 122.5 x3
Front Squat 72.5 x3 72.5 x3 72.5 x3 72.5 x3 72.5 x3 72.5 x3
Assistance: Upper Back, Legs