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: 320 215 330

n-Suns 531 LP Squat: Bench Deadlif Press
TM's 290 195 300
Monday
Bench 125 x8 145 x6 165 x4 165 x4 165 x4 155 x5 145 x6 135
OHP 65 x6 75 x5 90 x3 90 x5 90 x7 90 x4 90 x6 90
Assistance: Chest, Arms, Back
Tuesday
Squat 220 x5 245 x3 275 x1+ 260 x3 245 x3 230 x3 220 x5 205
Sumo Dead 150 x5 180 x5 210 x3 210 x5 210 x7 210 x4 210 x6 210
Assistance: Legs, Abs
Wednesday
OHP 95 x5 105 x3 120 x1+ 115 x3 105 x3 100 x3 95 x5 90
Incline Bench 80 x6 100 x5 115 x3 115 x5 115 x7 115 x4 115 x6 115
Assistance: Shoulders, Chest
Thursday
Deadlif 225 x5 255 x3 285 x1+ 270 x3 255 x3 240 x3 225 x3 210
Front Squat 100 x5 130 x5 160 x3 160 x5 160 x7 160 x4 160 x6 160
Assistance: Back, Abs
Friday
Bench 145 x5 165 x3 185 x1+ 175 x3 165 x5 155 x3 145 x5 135
C.G.Bench 80 x6 100 x5 115 x3 115 x5 115 x7 115 x4 115 x6 115
Assistance: Arms, Other
Saturday
Squat 210 x3 210 x3 210 x3 210 x3 210 x3 210 x3 210 x3 210
Sumo Dead 170 x3 170 x3 170 x3 170 x3 170 x3 170 x3
Assistance: Upper Back, Legs
of your true max.
e reps
ula (that is okay!)
your needs
1+ set each day
M by 5lb
se your TM by 10-15lb

135
Press
125

x7 125 x8+
x8

x5 190 x5+
x8

x5 80 x5+
x8

x3 195 x3+
x8

x3 125 x5+
x8

x3
 -?-
Lb
Kg
5