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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: 165 125 165
n-Suns 531 LP Squat: Bench Deadlif
TM's 150 112,5 150
Monday
Bench 72.5 x8 85.0 x6 95.0 x4 95.0 x4 95.0 x4 90.0 x5 85.0 x6
OHP 35.0 x6 42.5 x5 50.0 x3 50.0 x5 50.0 x7 50.0 x4 50.0 x6
Assistance: Chest, Arms, Back
Tuesday
Squat 112.5 x5 127.5 x3 142.5 x1+ 135.0 x3 127.5 x3 120.0 x3 112.5 x5
Sumo Dead 75.0 x5 90.0 x5 105.0 x3 105.0 x5 105.0 x7 105.0 x4 105.0 x6
Assistance: Legs, Abs
Wednesday
OHP 52.5 x5 60.0 x3 67.5 x1+ 62.5 x3 60.0 x3 55.0 x3 52.5 x5
Incline Bench 45.0 x6 57.5 x5 67.5 x3 67.5 x5 67.5 x7 67.5 x4 67.5 x6
Assistance: Shoulders, Chest
Thursday
Deadlif 112.5 x5 127.5 x3 142.5 x1+ 135.0 x3 127.5 x3 120.0 x3 112.5 x3
Front Squat 52.5 x5 67.5 x5 82.5 x3 82.5 x5 82.5 x7 82.5 x4 82.5 x6
Assistance: Back, Abs
Friday
Bench 85.0 x5 95.0 x3 107.5 x1+ 102.5 x3 95.0 x5 90.0 x3 85.0 x5
C.G.Bench 45.0 x6 57.5 x5 67.5 x3 67.5 x5 67.5 x7 67.5 x4 67.5 x6
Assistance: Arms, Other
Saturday
Squat 110 x3 110 x3 110 x3 110 x3 110 x3 110 x3 110 x3
Sumo Dead 85 x3 85 x3 85 x3 85 x3 85 x3 85 x3
Assistance: Upper Back, Legs
90% of your true max.
ll the reps
formula (that is okay!)
o fit your needs
n the 1+ set each day
ur TM by 5lb
crease your TM by 10-15lb

77
Press
70

80.0 x7 72.5 x8+


50.0 x8

105.0 x5 97.5 x5+


105.0 x8

50.0 x5 45.0 x5+


67.5 x8

105.0 x3 97.5 x3+


82.5 x8

80.0 x3 72.5 x5+


67.5 x8

110 x3
-?-
Lb
Kg
2,5