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? Lb
1RM's: 450 300 460
n-Suns 531 LP Squat: Bench Deadlift
TM's 405 270 415
Monday
Bench 175 x8 205 x6 230 x4 230 x4 230 x4 215 x5 205 x6
OHP 75 x6 85 x5 100 x3 100 x5 100 x7 100 x4 100 x6
Assistance: Chest, Arms, Back
Tuesday
Squat 305 x5 345 x3 385 x1+ 365 x3 345 x3 325 x3 305 x5
Sumo Dead 210 x5 250 x5 290 x3 290 x5 290 x7 290 x4 290 x6
Assistance: Legs, Abs
Thursday
Bench 205 x5 230 x3 255 x1+ 245 x3 230 x5 215 x3 205 x5
C.G.Bench 110 x6 135 x5 160 x3 160 x5 160 x7 160 x4 160 x6
Assistance: Arms, Other
Friday
Deadlift 310 x5 355 x3 395 x1+ 375 x3 355 x3 330 x3 310 x3
Front Squat 140 x5 180 x5 225 x3 225 x5 225 x7 225 x4 225 x6
Assistance: Back, Abs

Also available on Boostcamp App

 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

160
Press
145

190 x7 175 x8+

100 x8

285 x5 265 x5+

290 x8

190 x3 175 x5+

160 x8

290 x3 270 x3+

225 x8
 -?-
Lb
Kg
5
 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 Deadlift
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
Deadlift 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
formula (that is okay!)
to fit your needs
n the 1+ set each day
our TM by 5lb
crease 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
 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? Lb
1RM's: 500 345 600
n-Suns 531 LP Squat: Bench Deadlift
TM's 450 315 540
Monday
Bench 205 x8 235 x6 270 x4 270 x4 270 x4 250 x5 235 x6
OHP 160 x6 190 x5 220 x3 220 x5 220 x7 220 x4 220 x6
Assistance: Chest, Arms, Back
Tuesday
Deadlift 405 x5 460 x3 515 x1+ 485 x3 460 x3 430 x3 405 x3
Front Squat 160 x5 205 x5 250 x3 250 x5 250 x7 250 x4 250 x6
Assistance: Back, Abs
Wednesday
OHP 235 x5 270 x3 300 x1+ 285 x3 270 x3 250 x3 235 x5
Incline Bench 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190 x6
Assistance: Shoulders, Chest
Thursday
Squat 340 x5 385 x3 430 x1+ 405 x3 385 x3 360 x3 340 x5
Sumo Dead 270 x5 325 x5 380 x3 380 x5 380 x7 380 x4 380 x6
Assistance: Legs, Abs
Friday
Bench 235 x5 270 x3 300 x1+ 285 x3 270 x5 250 x3 235 x5
C.G.Bench 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190 x6
Assistance: Arms, Other

Saturday
Deadlift 390 x3 390 x3 390 x3+ 390 x3 390 x3 390 x3 390 x3
Front Squat 255 x3 255 x3 255 x3 255 x3 255 x3 255 x3
Assistance: Upper Back, Legs
 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
Press
315

220 x7 205 x8+

220 x8

380 x3 350 x3+

250 x8

220 x5 205 x5+

190 x8

315 x5 295 x5+

380 x8

220 x3 205 x5+

190 x8

390 x3
 -?-
Lb
Kg
5
 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? Lb
1RM's: 500 345 600
n-Suns 531 LP Squat: Bench Deadlift
TM's 450 315 540
Monday
Bench 205 x8 235 x6 270 x4 270 x4 270 x4 250 x5 235 x6
OHP 270 x6 325 x5 380 x3 380 x5 380 x7 380 x4 380 x6
Assistance: Chest, Arms, Back
Tuesday
Squat 340 x5 385 x3 430 x1+ 405 x3 385 x3 360 x3 340 x5
Sumo Dead 270 x5 325 x5 380 x3 380 x5 380 x7 380 x4 380 x6
Assistance: Legs, Abs
Wednesday
OHP 405 x5 460 x3 515 x1+ 485 x3 460 x3 430 x3 405 x5
Incline Bench 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190 x6
Assistance: Shoulders, Chest
Thursday
Deadlift 405 x5 460 x3 515 x1+ 485 x3 460 x3 430 x3 405 x3
Front Squat 160 x5 205 x5 250 x3 250 x5 250 x7 250 x4 250 x6
Assistance: Back, Abs
Friday
Bench 235 x5 270 x3 300 x1+ 285 x3 270 x5 250 x3 235 x5
C.G.Bench 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190 x6
Assistance: Arms, Other

Saturday
0 325 x3 325 x3 325 x3+ 325 x3 325 x3 325 x3 325 x3
0 305 x3 305 x3 305 x3 305 x3 305 x3 305 x3
Assistance: Upper Back, Legs
 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
Press
540

220 x7 205 x8+

380 x8

315 x5 295 x5+

380 x8

380 x5 350 x5+

190 x8

380 x3 350 x3+

250 x8

220 x3 205 x5+

190 x8

325 x3
 -?-
Lb
Kg
5