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    NSuns 5-3-1 LP PPL With BBB

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    GG xd
    This document outlines a 5/3/1 training program with the following key details: 1. The user enters their 1 rep maxes which are then used to calculate training maxes at 90% of the true max. 2. Each week, the training max may be increased depending on how many reps are completed in the final AMRAP set, with increases ranging from 5-15 lbs. 3. Assistance exercises are included each day to target muscles with higher reps and accessories. Progression and exercises for assistance can be customized as needed.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    NSuns 5-3-1 LP PPL With BBB

    Uploaded by

    GG xd
    780 views12 pages
    This document outlines a 5/3/1 training program with the following key details: 1. The user enters their 1 rep maxes which are then used to calculate training maxes at 90% of the true max. 2. Each week, the training max may be increased depending on how many reps are completed in the final AMRAP set, with increases ranging from 5-15 lbs. 3. Assistance exercises are included each day to target muscles with higher reps and accessories. Progression and exercises for assistance can be customized as needed.

    Original Title

    NSuns 5-3-1 LP PPL With BBB - LiftVault.com

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    This document outlines a 5/3/1 training program with the following key details: 1. The user enters their 1 rep maxes which are then used to calculate training maxes at 90% of the true max. 2. Each week, the training max may be increased depending on how many reps are completed in the final AMRAP set, with increases ranging from 5-15 lbs. 3. Assistance exercises are included each day to target muscles with higher reps and accessories. Progression and exercises for assistance can be customized as needed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    780 views12 pages

    NSuns 5-3-1 LP PPL With BBB

    Uploaded by

    GG xd
    This document outlines a 5/3/1 training program with the following key details: 1. The user enters their 1 rep maxes which are then used to calculate training maxes at 90% of the true max. 2. Each week, the training max may be increased depending on how many reps are completed in the final AMRAP set, with increases ranging from 5-15 lbs. 3. Assistance exercises are included each day to target muscles with higher reps and accessories. Progression and exercises for assistance can be customized as needed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 12

    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
    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
    The 1RM/TM values here are used for ALL WEEKS. When you adjust 1
    1RM's: 100 100 100
    n-Suns 531 LP Squat: Bench Deadlift
    TM's 90 90 90
    285
    Monday (Push)
    Barbell BP 60 x5 70 x5 75 5+
    OHP 55 x10 55 x10 55 x10 55 x10 55 x10
    Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Ra
    Tuesday (Pull)
    Deadlift 60 x5 70 x5 75 x5+
    Barbell Row 45 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB
    Wednesday (Legs)
    Back Squat 60 x5 70 x5 75 x5+
    Back Squat 45 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
    Thursday (Push)
    OHP 60 x5 70 x5 75 x5+
    Barbell BP 55 x10 55 x10 55 x10 55 x10 55 x10
    Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Ra
    Friday (Pull)
    Barbell Row 65 x5 75 x5 85 x5+ 65 x5 65 x5
    Sumo Deadlift 45 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB
    Saturday (Legs)
    Front Squat 60 x5 70 x5 75 x5
    Back Squat 45 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
    90% of your true max.
    all the reps
    formula (that is okay!)
    RM (BLUE CELLS)
    to fit your needs
    e AMRAP(+) set each day
    our TM by 5lb
    crease your TM by 10-15lb

    WEEKS. When you adjust 1RM, always do it here! All Weeks will update.
    100 100 100
    Press F. Squat Row
    90 90 90
    110

    ead Extensions / SS Lat Raises

    HammerCurls | 4x8-12 DB Curls

    alf Raises

    ead Extensions / SS Lat Raises

    HammerCurls | 4x8-12 DB Curls

    alf 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 10-1
    Lb or Kg? Lb
    Adjust 1RM values on 'Week 1' Sheet - new va
    Monday (Push)
    Barbell BP 65 x3 70 x3 80 3+
    OHP 55 x10 55 x10 55 x10 55 x10 55 x10
    Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat
    Tuesday (Pull)
    Deadlift 65 x3 70 x3 80 x3+
    Barbell Row 45 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12
    Wednesday (Legs)
    Back Squat 65 x3 70 x3 80 x3+
    Back Squat 50 x10 50 x10 50 x10 50 x10 50 x10
    Assistance: 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
    Thursday (Push)
    OHP 65 x3 70 x3 80 x3+
    Barbell BP 55 x10 55 x10 55 x10 55 x10 55 x10
    Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat
    Friday (Pull)
    Barbell Row 65 x5 75 x5 85 x5+ 65 x5 65 x5
    Sumo Deadlift 50 x10 50 x10 50 x10 50 x10 50 x10
    Assistance: 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12
    Saturday (Legs)
    Front Squat 65 x5 70 x5 80 3+
    Back Squat 50 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
    d at 90% of your true max.
    ete all the reps
    the formula (that is okay!)
    ORKING
    ged to fit your needs
    n the AMRAP(+) set each day
    ase your TM by 5lb
    eps, increase your TM by 10-15lb

    on 'Week 1' Sheet - new values will appear on all sheets.

    Overhead Extensions / SS Lat Raises

    x8-12 HammerCurls | 4x8-12 DB Curls

    -12 Calf Raises

    Overhead Extensions / SS Lat Raises

    x8-12 HammerCurls | 4x8-12 DB Curls

    -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 value
    Monday (Push)
    Barbell BP 70 x5 75 x3 85 1+
    OHP 55 x10 55 x10 55 x10 55 x10 55 x10
    Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Ra
    Tuesday (Pull)
    Deadlift 70 x5 75 x3 85 x1+
    Barbell Row 45 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB
    Wednesday (Legs)
    Back Squat 70 x5 75 x3 85 x1+
    Back Squat 50 x10 50 x10 50 x10 50 x10 50 x10
    Assistance: 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
    Thursday (Push)
    OHP 70 x5 75 x3 85 x1+
    Barbell BP 55 x10 55 x10 55 x10 55 x10 55 x10
    Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Ra
    Friday (Pull)
    Barbell Row 65 x5 75 x5 85 x5+ 65 x5 65 x5
    Sumo Deadlift 50 x10 50 x10 50 x10 50 x10 50 x10
    Assistance: 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB
    Saturday (Legs)
    Front Squat 70 x5 75 x5 85 1+
    Back Squat 50 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
    90% of your true max.
    all the reps
    formula (that is okay!)
    NG
    to fit your needs
    e AMRAP(+) set each day
    our TM by 5lb
    crease your TM by 10-15lb

    Week 1' Sheet - new values will appear on all sheets.

    ead Extensions / SS Lat Raises

    HammerCurls | 4x8-12 DB Curls

    alf Raises

    ead Extensions / SS Lat Raises

    HammerCurls | 4x8-12 DB Curls

    alf 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 value
    Monday (Push)
    Dumbbell Bench 35 x5 45 x3 55 1+
    OHP 55 x10 55 x10 55 x10 55 x10 55 x10
    Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Ra
    Tuesday (Pull)
    Deadlift 35 x5 45 x3 55 x1+
    Barbell Row 45 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB
    Wednesday (Legs)
    Squats 35 x5 45 x3 55 x1+
    Front Squats 35 x10 35 x10 35 x10 35 x10 35 x10
    Assistance: 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
    Thursday (Push)
    OHP 35 x5 45 x3 55 x1+
    Dumbbell Bench 65 x10 65 x10 65 x10 65 x10 65 x10
    Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Ra
    Friday (Pull)
    Barbell Row 40 x5 50 x5 60 x5+ 60 x5 60 x5
    Sumo Deadlift 45 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB
    Saturday (Legs)
    Front Squat 35 x5 45 x5 55 1+
    Back Squat 45 x10 45 x10 45 x10 45 x10 45 x10
    Assistance: 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises
    90% of your true max.
    all the reps
    formula (that is okay!)
    NG
    to fit your needs
    e AMRAP(+) set each day
    our TM by 5lb
    crease your TM by 10-15lb

    Week 1' Sheet - new values will appear on all sheets.

    ead Extensions / SS Lat Raises

    HammerCurls | 4x8-12 DB Curls

    alf Raises

    ead Extensions / SS Lat Raises

    HammerCurls | 4x8-12 DB Curls

    alf Raises
    -?-
    Lb
    Kg

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