Bench and pressDay 1
Bench Press (Barbell) · main, 9 sets
- 1135× 8
- 2155× 6
- 3175× 4
- 4175× 4
- 5175× 4
- 6165× 5
- 7155× 6
- 8145× 7
- 9135× 8+
Overhead Press (Barbell) · second, 8 sets
- 160× 6
- 270× 5
- 385× 3
- 485× 5
- 585× 7
- 685× 4
- 785× 6
- 885× 8
nSuns
High-volume linear progression built on 5/3/1 percentages. Each day pairs a main lift for nine sets, peaking at a heavy set for as many reps as you can, with a secondary lift for eight sets. Fast progress for a lifter who can recover from a lot of work.
Example numbers. Enter yours.
Later weeks depend on your heavy set's reps.
Sets marked "+": as many reps as you can. The heavy single's reps set next week's weights.Weights in lb, set by set
Squat and sumoDay 2
Squat (Barbell) · main, 9 sets
- 1215× 5
- 2240× 3
- 3270× 1+
- 4255× 3
- 5240× 3
- 6230× 3
- 7215× 5
- 8200× 5
- 9185× 5+
Sumo Deadlift (Barbell) · second, 8 sets
- 1185× 5
- 2220× 5
- 3255× 3
- 4255× 5
- 5255× 7
- 6255× 4
- 7255× 6
- 8255× 8
Press and inclineDay 3
Overhead Press (Barbell) · main, 9 sets
- 190× 5
- 2100× 3
- 3115× 1+
- 4110× 3
- 5100× 3
- 695× 3
- 790× 5
- 885× 5
- 980× 5+
Incline Bench Press (Barbell) · second, 8 sets
- 180× 6
- 2105× 5
- 3125× 3
- 4125× 5
- 5125× 7
- 6125× 4
- 7125× 6
- 8125× 8
Deadlift and front squatDay 4
Deadlift (Barbell) · main, 9 sets
- 1275× 5
- 2310× 3
- 3345× 1+
- 4330× 3
- 5310× 3
- 6290× 3
- 7275× 3
- 8255× 3
- 9235× 3+
Front Squat (Barbell) · second, 8 sets
- 1100× 5
- 2130× 5
- 3155× 3
- 4155× 5
- 5155× 7
- 6155× 4
- 7155× 6
- 8155× 8
Bench and close gripDay 5
Bench Press (Barbell) · main, 9 sets
- 1155× 5
- 2175× 3
- 3195× 1+
- 4185× 3
- 5175× 5
- 6165× 3
- 7155× 5
- 8145× 3
- 9135× 5+
Close Grip Bench Press (Barbell) · second, 8 sets
- 180× 6
- 2105× 5
- 3125× 3
- 4125× 5
- 5125× 7
- 6125× 4
- 7125× 6
- 8125× 8
Training maxes go up every week, by how many reps the heavy set made: nothing for 0 or 1, a plate step for 2 to 5, two steps for 6 or more, one more for squats and deadlifts.
nSuns · the original
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