1
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!)
IF YOU WANT TO MAINTAIN THE Training Max (TM) FORMULA, ADJUST 1RM (BLUE CELLS)
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs
-?Lb
Kg
5
How much you will increase your TM each week is based on how you perform in the AMRAP(+) 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
n-Suns 531 LP
1RM's:
TM's
The 1RM/TM values here are used for ALL WEEKS. When you adjust 1RM, always do it here! All Weeks will update.
Squat:
Monday (Push)
Barbell BP
OHP
Assistance:
100
90
Bench
100
90
Deadlift
100
90
285
Press
100
90
110
60 x5
70 x5
75 5+
55 x10
55 x10
55 x10
55 x10
55 x10
3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
Tuesday (Pull)
Deadlift
Barbell Row
Assistance:
60 x5
70 x5
75 x5+
45 x10
45 x10
45 x10
45 x10
45 x10
3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
Wednesday (Legs)
Back Squat
Back Squat
Assistance:
60 x5
45 x10
70 x5
45 x10
75 x5+
45 x10
45 x10
45 x10
3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
Thursday (Push)
OHP
Barbell BP
Assistance:
60 x5
70 x5
75 x5+
55 x10
55 x10
55 x10
55 x10
55 x10
3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
Friday (Pull)
Barbell Row
Sumo Deadlift
Assistance:
65 x5
75 x5
85 x5+
65 x5
65 x5
45 x10
45 x10
45 x10
45 x10
45 x10
3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
Saturday (Legs)
Front Squat
Back Squat
Assistance:
60 x5
45 x10
70 x5
45 x10
75 x5
45 x10
45 x10
45 x10
3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
F. Squat
100
90
Row
100
90
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!)
ADJUST 1RM ON "WEEK 1" TAB TO KEEP FORMULAS WORKING
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 AMRAP(+) 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
Adjust 1RM values on 'Week 1' Sheet - new values will appear on all sheets.
Monday (Push)
Barbell BP
OHP
Assistance:
65 x3
70 x3
80 3+
55 x10
55 x10
55 x10
55 x10
55 x10
3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
Tuesday (Pull)
Deadlift
Barbell Row
Assistance:
Wednesday (Legs)
Back Squat
Back Squat
Assistance:
65 x3
70 x3
80 x3+
45 x10
45 x10
45 x10
45 x10
45 x10
3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
65 x3
50 x10
70 x3
50 x10
80 x3+
50 x10
50 x10
50 x10
3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
Thursday (Push)
OHP
Barbell BP
Assistance:
Friday (Pull)
Barbell Row
Sumo Deadlift
Assistance:
65 x3
70 x3
80 x3+
55 x10
55 x10
55 x10
55 x10
55 x10
3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
65 x5
75 x5
85 x5+
65 x5
65 x5
50 x10
50 x10
50 x10
50 x10
50 x10
3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
Saturday (Legs)
Front Squat
Back Squat
Assistance:
65 x5
50 x10
70 x5
45 x10
80 3+
45 x10
45 x10
45 x10
3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
-?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!)
ADJUST 1RM ON "WEEK 1" TAB TO KEEP FORMULAS WORKING
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 AMRAP(+) 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
Adjust 1RM values on 'Week 1' Sheet - new values will appear on all sheets.
Monday (Push)
Barbell BP
OHP
Assistance:
70 x5
75 x3
85 1+
55 x10
55 x10
55 x10
55 x10
55 x10
3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
Tuesday (Pull)
Deadlift
Barbell Row
Assistance:
70 x5
75 x3
85 x1+
45 x10
45 x10
45 x10
45 x10
45 x10
3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
Wednesday (Legs)
Back Squat
70 x5
Back Squat
50 x10
Assistance:
75 x3
50 x10
85 x1+
50 x10
50 x10
50 x10
3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
Thursday (Push)
OHP
Barbell BP
Assistance:
Friday (Pull)
Barbell Row
Sumo Deadlift
Assistance:
70 x5
75 x3
85 x1+
55 x10
55 x10
55 x10
55 x10
55 x10
3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
65 x5
75 x5
85 x5+
65 x5
65 x5
50 x10
50 x10
50 x10
50 x10
50 x10
3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
Saturday (Legs)
Front Squat
Back Squat
Assistance:
70 x5
50 x10
75 x5
45 x10
85 1+
45 x10
45 x10
45 x10
3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
-?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!)
ADJUST 1RM ON "WEEK 1" TAB TO KEEP FORMULAS WORKING
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 AMRAP(+) 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
Adjust 1RM values on 'Week 1' Sheet - new values will appear on all sheets.
Monday (Push)
Dumbbell Bench
OHP
Assistance:
35 x5
45 x3
55 1+
55 x10
55 x10
55 x10
55 x10
55 x10
3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
Tuesday (Pull)
Deadlift
Barbell Row
Assistance:
35 x5
45 x3
55 x1+
45 x10
45 x10
45 x10
45 x10
45 x10
3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
Wednesday (Legs)
Squats
35 x5
Front Squats
35 x10
Assistance:
45 x3
35 x10
55 x1+
35 x10
35 x10
35 x10
3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
Thursday (Push)
OHP
Dumbbell Bench
Assistance:
Friday (Pull)
Barbell Row
Sumo Deadlift
Assistance:
35 x5
45 x3
55 x1+
65 x10
65 x10
65 x10
65 x10
65 x10
3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises
40 x5
50 x5
60 x5+
60 x5
60 x5
45 x10
45 x10
45 x10
45 x10
45 x10
3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls
Saturday (Legs)
Front Squat
Back Squat
Assistance:
35 x5
45 x10
45 x5
45 x10
55 1+
45 x10
45 x10
45 x10
3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
-?Lb
Kg
5