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The program

nSuns 4-Day Linear Progression

Name: nSuns 4-Day Linear Progression (5/3/1 LP)
Brand: Strength Programs
SKU: nsuns-4-day
Availability: InStock

The 4-day version of the high-volume nSuns 5/3/1 Linear Progression, packing 17 Tier 1 + Tier 2 barbell sets per session across Bench Press, Squat, and Deadlift with extra recovery days.

Pick your 4 training days Mon · Tue · Thu · Fri

Start this program Get the free spreadsheet

Schedule: 4 days/wk
Length: 4 weeks
Main lifts: 15

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the nSuns 4-Day Linear Progression (5/3/1 LP) spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Bench Press 1RM (lbs) Estimated from your lifts

Overhead Press 1RM (lbs)

Squat 1RM (lbs)

Romanian Deadlift 1RM (lbs) Estimated from your lifts

Close-Grip Bench Press 1RM (lbs) Estimated from your lifts

Deadlift 1RM (lbs) Estimated from your lifts

Front Squat 1RM (lbs) Estimated from your lifts

Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	8	65%	270 lbs	2×45 + 2×10 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	6	75%	315 lbs	3×45	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	3	4	85%	355 lbs	3×45 + 2×10	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	5	80%	335 lbs	3×45 + 1×10	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	6	75%	315 lbs	3×45	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	7	70%	295 lbs	2×45 + 1×25 + 1×10	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	8+	65%	270 lbs	2×45 + 2×10 + 1×2.5	Final AMRAP volume set (8+)
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	6	50%	135 lbs	1×45	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	5	60%	160 lbs	1×45 + 1×10 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	3	70%	190 lbs	1×45 + 1×25 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	5	70%	190 lbs	1×45 + 1×25 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	7	70%	190 lbs	1×45 + 1×25 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	4	70%	190 lbs	1×45 + 1×25 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	6	70%	190 lbs	1×45 + 1×25 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	8	70%	190 lbs	1×45 + 1×25 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Pendlay Row	4	8	—	—	—	Horizontal row balance @ RPE 8
Day 1 — Volume Bench Press & Overhead Press	Chin-Up	4	8	—	—	—	Vertical lat pull @ RPE 8
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	5	75%	205 lbs	1×45 + 1×25 + 1×10	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	3	85%	230 lbs	2×45 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	1+	95%	255 lbs	2×45 + 1×10 + 1×5	Tier 1 Top Set (1+ AMRAP drives next week’s TM)
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	3	90%	245 lbs	2×45 + 1×10	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	3	85%	230 lbs	2×45 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	3	80%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	5	75%	205 lbs	1×45 + 1×25 + 1×10	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	5	70%	190 lbs	1×45 + 1×25 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	5+	65%	175 lbs	1×45 + 2×10	Final AMRAP backoff set (5+)
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	5	50%	120 lbs	1×25 + 1×10 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	5	60%	145 lbs	1×45 + 1×5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	3	70%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	5	70%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	7	70%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	4	70%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	6	70%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	8	70%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Leg Press	3	10	—	—	—	Quad accessory @ RPE 8
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Hanging Leg Raise	4	12	—	—	—	Core work @ RPE 8
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	5	75%	315 lbs	3×45	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	3	85%	355 lbs	3×45 + 2×10	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	1+	95%	400 lbs	3×45 + 1×25 + 1×10 + 1×5 + 1×2.5	Tier 1 Top Set (1+ AMRAP drives next week’s TM)
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	3	90%	375 lbs	3×45 + 1×25 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	5	85%	355 lbs	3×45 + 2×10	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	3	80%	335 lbs	3×45 + 1×10	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	5	75%	315 lbs	3×45	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	3	70%	295 lbs	2×45 + 1×25 + 1×10	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	5+	65%	270 lbs	2×45 + 2×10 + 1×2.5	Final AMRAP backoff set (5+)
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	6	40%	140 lbs	1×45 + 1×2.5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	5	50%	180 lbs	1×45 + 2×10 + 1×2.5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	3	60%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	5	60%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	7	60%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	4	60%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	6	60%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	8	60%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Lateral Raise	4	15	—	—	—	Shoulder hypertrophy @ RPE 8
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Barbell Curl	3	10	—	—	—	Bicep work @ RPE 8
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	5	75%	245 lbs	2×45 + 1×10	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	85%	275 lbs	2×45 + 1×25	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	1+	95%	310 lbs	2×45 + 1×25 + 1×10 + 1×5 + 1×2.5	Tier 1 Top Set (1+ AMRAP drives next week’s TM)
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	90%	290 lbs	2×45 + 1×25 + 1×5 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	85%	275 lbs	2×45 + 1×25	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	80%	260 lbs	2×45 + 1×10 + 1×5 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	75%	245 lbs	2×45 + 1×10	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	70%	225 lbs	2×45	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3+	65%	210 lbs	1×45 + 1×25 + 1×10 + 1×2.5	Final AMRAP backoff set (3+)
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	5	35%	75 lbs	1×10 + 1×5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	5	45%	95 lbs	1×25	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	3	55%	120 lbs	1×25 + 1×10 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	5	55%	120 lbs	1×25 + 1×10 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	7	55%	120 lbs	1×25 + 1×10 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	4	55%	120 lbs	1×25 + 1×10 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	6	55%	120 lbs	1×25 + 1×10 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	8	55%	120 lbs	1×25 + 1×10 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Lat Pulldown	4	10	—	—	—	Vertical pull @ RPE 8
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Ab Wheel Rollout	3	12	—	—	—	Core stability @ RPE 8

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General strength plan

4-day high-volume 17-set Tier 1 + Tier 2 linear progression

Lifters who want the rapid weekly Training Max gains of nSuns 5/3/1 LP condensed into a 4-day Monday/Tuesday/Thursday/Friday schedule.

Before choosing this plan

Each session packs 9 Tier 1 sets and 8 Tier 2 sets; keep rest intervals to 90–120 seconds on backoff sets.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Leg press
Chin-up bar
Lat pulldown

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Condenses the 5-day nSuns progression into 4 days: Volume Bench/OHP, Heavy Squat/RDL, Heavy Bench/Close-Grip, and Heavy Deadlift/Front Squat.

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · Volume Bench Press & Overhead Press

Bench Press main

1 × 8 @ 65% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 75% (start light, add 5 lb/session)working

Rest 2:00
3 × 4 @ 85% (start light, add 5 lb/session)working

Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP volume set (8+)

Overhead Press main

1 × 6 @ 50% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 60% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 70% (start light, add 5 lb/session)working

Rest 2:00

Pendlay Row accessory

4 × 8working

Rest 1:30

Horizontal row balance @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical lat pull @ RPE 8

Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift

Squat main

1 × 5 @ 75% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 90% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 80% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 5+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (5+)

Romanian Deadlift main

1 × 5 @ 50% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 70% (start light, add 5 lb/session)working

Rest 2:00

Leg Press accessory

3 × 10working

Rest 1:30

Quad accessory @ RPE 8

Hanging Leg Raise accessory

4 × 12working

Rest 1:00

Core work @ RPE 8

Day 3 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench

Bench Press main

1 × 5 @ 75% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 90% (start light, add 5 lb/session)working

Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 80% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 5+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (5+)

Close-Grip Bench Press main

1 × 6 @ 40% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 50% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 60% (start light, add 5 lb/session)working

Rest 2:00

Lateral Raise accessory

4 × 15working

Rest 1:00

Shoulder hypertrophy @ RPE 8

Barbell Curl accessory

3 × 10working

Rest 1:00

Bicep work @ RPE 8

Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat

Deadlift main

1 × 5 @ 75% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 90% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 80% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 3+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (3+)

Front Squat main

1 × 5 @ 35% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 45% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 55% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 55% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 55% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 55% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 55% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 55% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 10working

Rest 1:30

Vertical pull @ RPE 8

Ab Wheel Rollout accessory

3 × 12working

Rest 1:00

Core stability @ RPE 8

Week 2

4 sessions

Day 1 · Volume Bench Press & Overhead Press

Bench Press main

1 × 8 @ 67.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
3 × 4 @ 87.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8+ AMRAP @ 67.5% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP volume set (8+)

Overhead Press main

1 × 6 @ 52.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 62.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00

Pendlay Row accessory

4 × 8working

Rest 1:30

Horizontal row balance @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical lat pull @ RPE 8

Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift

Squat main

1 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 97.5% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 92.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 82.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5+ AMRAP @ 67.5% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (5+)

Romanian Deadlift main

1 × 5 @ 52.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00

Leg Press accessory

3 × 10working

Rest 1:30

Quad accessory @ RPE 8

Hanging Leg Raise accessory

4 × 12working

Rest 1:00

Core work @ RPE 8

Day 3 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench

Bench Press main

1 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 97.5% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 92.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 5 @ 87.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 82.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5+ AMRAP @ 67.5% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (5+)

Close-Grip Bench Press main

1 × 6 @ 42.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 52.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00

Lateral Raise accessory

4 × 15working

Rest 1:00

Shoulder hypertrophy @ RPE 8

Barbell Curl accessory

3 × 10working

Rest 1:00

Bicep work @ RPE 8

Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat

Deadlift main

1 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 97.5% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 92.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 82.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3+ AMRAP @ 67.5% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (3+)

Front Squat main

1 × 5 @ 37.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 47.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 57.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 57.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 57.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 57.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 57.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 57.5% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 10working

Rest 1:30

Vertical pull @ RPE 8

Ab Wheel Rollout accessory

3 × 12working

Rest 1:00

Core stability @ RPE 8

Week 3

4 sessions

Day 1 · Volume Bench Press & Overhead Press

Bench Press main

1 × 8 @ 70% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 80% (start light, add 5 lb/session)working

Rest 2:00
3 × 4 @ 90% (start light, add 5 lb/session)working

Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 80% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 8+ AMRAP @ 70% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP volume set (8+)

Overhead Press main

1 × 6 @ 55% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 65% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 75% (start light, add 5 lb/session)working

Rest 2:00

Pendlay Row accessory

4 × 8working

Rest 1:30

Horizontal row balance @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical lat pull @ RPE 8

Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift

Squat main

1 × 5 @ 80% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 100% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 95% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 5+ AMRAP @ 70% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (5+)

Romanian Deadlift main

1 × 5 @ 55% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 75% (start light, add 5 lb/session)working

Rest 2:00

Leg Press accessory

3 × 10working

Rest 1:30

Quad accessory @ RPE 8

Hanging Leg Raise accessory

4 × 12working

Rest 1:00

Core work @ RPE 8

Day 3 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench

Bench Press main

1 × 5 @ 80% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 100% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 95% (start light, add 5 lb/session)working

Rest 2:30
1 × 5 @ 90% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 5+ AMRAP @ 70% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (5+)

Close-Grip Bench Press main

1 × 6 @ 45% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 55% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 65% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 65% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 65% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 65% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 65% (start light, add 5 lb/session)working

Rest 2:00

Lateral Raise accessory

4 × 15working

Rest 1:00

Shoulder hypertrophy @ RPE 8

Barbell Curl accessory

3 × 10working

Rest 1:00

Bicep work @ RPE 8

Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat

Deadlift main

1 × 5 @ 80% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 100% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 95% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 80% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 75% (start light, add 5 lb/session)working

Rest 2:00
1 × 3+ AMRAP @ 70% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (3+)

Front Squat main

1 × 5 @ 40% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 50% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 60% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 60% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 10working

Rest 1:30

Vertical pull @ RPE 8

Ab Wheel Rollout accessory

3 × 12working

Rest 1:00

Core stability @ RPE 8

Week 4

4 sessions

Day 1 · Volume Bench Press & Overhead Press

Bench Press main

1 × 8 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 82.5% (start light, add 5 lb/session)working

Rest 2:00
3 × 4 @ 92.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 5 @ 87.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 82.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP volume set (8+)

Overhead Press main

1 × 6 @ 57.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 67.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00

Pendlay Row accessory

4 × 8working

Rest 1:30

Horizontal row balance @ RPE 8

Chin-Up accessory

4 × 8working

Rest 1:30

Vertical lat pull @ RPE 8

Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift

Squat main

1 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 102.5% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 97.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (5+)

Romanian Deadlift main

1 × 5 @ 57.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 67.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00

Leg Press accessory

3 × 10working

Rest 1:30

Quad accessory @ RPE 8

Hanging Leg Raise accessory

4 × 12working

Rest 1:00

Core work @ RPE 8

Day 3 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench

Bench Press main

1 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 102.5% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 97.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 5 @ 92.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (5+)

Close-Grip Bench Press main

1 × 6 @ 47.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 57.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 67.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 67.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 67.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 67.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 67.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 67.5% (start light, add 5 lb/session)working

Rest 2:00

Lateral Raise accessory

4 × 15working

Rest 1:00

Shoulder hypertrophy @ RPE 8

Barbell Curl accessory

3 × 10working

Rest 1:00

Bicep work @ RPE 8

Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat

Deadlift main

1 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working

Rest 3:00
1 × 1+ AMRAP @ 102.5% (start light, add 5 lb/session)amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 97.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working

Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 82.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 3+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap

Rest 2:00

Final AMRAP backoff set (3+)

Front Squat main

1 × 5 @ 42.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 5 @ 52.5% (start light, add 5 lb/session)working

Rest 1:30
1 × 3 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 5 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 7 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 4 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 6 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00
1 × 8 @ 62.5% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 10working

Rest 1:30

Vertical pull @ RPE 8

Ab Wheel Rollout accessory

3 × 12working

Rest 1:00

Core stability @ RPE 8