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The program

nSuns 4-Day Linear Progression (5/3/1 LP): Free Spreadsheet, Percentages & Tracker

Free nSuns 4-Day Linear Progression (5/3/1 LP) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 4 days/week
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. 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

Calculate your nSuns 4-Day Linear Progression (5/3/1 LP) weights

Free nSuns 4-Day Linear Progression (5/3/1 LP) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

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

Bench Press 1RM (lbs) Estimated

Overhead Press 1RM (lbs) Estimated

Squat 1RM (lbs)

Romanian Deadlift 1RM (lbs) Estimated

Close-Grip Bench Press 1RM (lbs) Estimated

Deadlift 1RM (lbs) Estimated

Front Squat 1RM (lbs) Estimated

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	8	65%	125 lbs	1×25 + 1×10 + 1×5	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	6	75%	145 lbs	1×45 + 1×5	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	3	4	85%	165 lbs	1×45 + 1×10 + 1×5	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	5	80%	155 lbs	1×45 + 1×10	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	6	75%	145 lbs	1×45 + 1×5	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	7	70%	135 lbs	1×45	—
Day 1 — Volume Bench Press & Overhead Press	Bench Press	1	8+	65%	125 lbs	1×25 + 1×10 + 1×5	Final AMRAP volume set (8+)
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	6	50%	65 lbs	1×10	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	5	60%	75 lbs	1×10 + 1×5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	3	70%	90 lbs	2×10 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	5	70%	90 lbs	2×10 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	7	70%	90 lbs	2×10 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	4	70%	90 lbs	2×10 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	6	70%	90 lbs	2×10 + 1×2.5	—
Day 1 — Volume Bench Press & Overhead Press	Overhead Press	1	8	70%	90 lbs	2×10 + 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%	195 lbs	1×45 + 1×25 + 1×5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	3	85%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	1+	95%	245 lbs	2×45 + 1×10	Tier 1 Top Set (1+ AMRAP drives next week’s TM)
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	3	90%	230 lbs	2×45 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	3	85%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	3	80%	205 lbs	1×45 + 1×25 + 1×10	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	5	75%	195 lbs	1×45 + 1×25 + 1×5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	5	70%	180 lbs	1×45 + 2×10 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Squat	1	5+	65%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	Final AMRAP backoff set (5+)
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	5	50%	115 lbs	1×25 + 1×10	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	5	60%	140 lbs	1×45 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	3	70%	160 lbs	1×45 + 1×10 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	5	70%	160 lbs	1×45 + 1×10 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	7	70%	160 lbs	1×45 + 1×10 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	4	70%	160 lbs	1×45 + 1×10 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	6	70%	160 lbs	1×45 + 1×10 + 1×2.5	—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift	Romanian Deadlift	1	8	70%	160 lbs	1×45 + 1×10 + 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%	145 lbs	1×45 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	3	85%	165 lbs	1×45 + 1×10 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	1+	95%	185 lbs	1×45 + 1×25	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%	175 lbs	1×45 + 2×10	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	5	85%	165 lbs	1×45 + 1×10 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	3	80%	155 lbs	1×45 + 1×10	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	5	75%	145 lbs	1×45 + 1×5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	3	70%	135 lbs	1×45	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Bench Press	1	5+	65%	125 lbs	1×25 + 1×10 + 1×5	Final AMRAP backoff set (5+)
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	6	40%	65 lbs	1×10	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	5	50%	85 lbs	2×10	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	3	60%	100 lbs	1×25 + 1×2.5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	5	60%	100 lbs	1×25 + 1×2.5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	7	60%	100 lbs	1×25 + 1×2.5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	4	60%	100 lbs	1×25 + 1×2.5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	6	60%	100 lbs	1×25 + 1×2.5	—
Day 3 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench	Close-Grip Bench Press	1	8	60%	100 lbs	1×25 + 1×2.5	—
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%	235 lbs	2×45 + 1×5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	85%	265 lbs	2×45 + 2×10	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	1+	95%	295 lbs	2×45 + 1×25 + 1×10	Tier 1 Top Set (1+ AMRAP drives next week’s TM)
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	90%	280 lbs	2×45 + 1×25 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	85%	265 lbs	2×45 + 2×10	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	80%	250 lbs	2×45 + 1×10 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	75%	235 lbs	2×45 + 1×5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3	70%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Deadlift	1	3+	65%	200 lbs	1×45 + 1×25 + 1×5 + 1×2.5	Final AMRAP backoff set (3+)
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	5	35%	70 lbs	1×10 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	5	45%	90 lbs	2×10 + 1×2.5	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	3	55%	115 lbs	1×25 + 1×10	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	5	55%	115 lbs	1×25 + 1×10	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	7	55%	115 lbs	1×25 + 1×10	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	4	55%	115 lbs	1×25 + 1×10	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	6	55%	115 lbs	1×25 + 1×10	—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat	Front Squat	1	8	55%	115 lbs	1×25 + 1×10	—
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

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 use the reference described in the program guide; 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%working

Rest 2:00
1 × 6 @ 75%working

Rest 2:00
3 × 4 @ 85%working

Rest 2:30
1 × 5 @ 80%working

Rest 2:00
1 × 6 @ 75%working

Rest 2:00
1 × 7 @ 70%working

Rest 2:00
1 × 8+ AMRAP @ 65%amrap

Rest 2:00

Final AMRAP volume set (8+)

Overhead Press main

1 × 6 @ 50%working

Rest 1:30
1 × 5 @ 60%working

Rest 1:30
1 × 3 @ 70%working

Rest 2:00
1 × 5 @ 70%working

Rest 2:00
1 × 7 @ 70%working

Rest 2:00
1 × 4 @ 70%working

Rest 2:00
1 × 6 @ 70%working

Rest 2:00
1 × 8 @ 70%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%working

Rest 2:30
1 × 3 @ 85%working

Rest 3:00
1 × 1+ AMRAP @ 95%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 90%working

Rest 2:30
1 × 3 @ 85%working

Rest 2:30
1 × 3 @ 80%working

Rest 2:00
1 × 5 @ 75%working

Rest 2:00
1 × 5 @ 70%working

Rest 2:00
1 × 5+ AMRAP @ 65%amrap

Rest 2:00

Final AMRAP backoff set (5+)

Romanian Deadlift main

1 × 5 @ 50%working

Rest 2:00
1 × 5 @ 60%working

Rest 2:00
1 × 3 @ 70%working

Rest 2:00
1 × 5 @ 70%working

Rest 2:00
1 × 7 @ 70%working

Rest 2:00
1 × 4 @ 70%working

Rest 2:00
1 × 6 @ 70%working

Rest 2:00
1 × 8 @ 70%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%working

Rest 2:30
1 × 3 @ 85%working

Rest 3:00
1 × 1+ AMRAP @ 95%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 90%working

Rest 2:30
1 × 5 @ 85%working

Rest 2:30
1 × 3 @ 80%working

Rest 2:00
1 × 5 @ 75%working

Rest 2:00
1 × 3 @ 70%working

Rest 2:00
1 × 5+ AMRAP @ 65%amrap

Rest 2:00

Final AMRAP backoff set (5+)

Close-Grip Bench Press main

1 × 6 @ 40%working

Rest 1:30
1 × 5 @ 50%working

Rest 1:30
1 × 3 @ 60%working

Rest 2:00
1 × 5 @ 60%working

Rest 2:00
1 × 7 @ 60%working

Rest 2:00
1 × 4 @ 60%working

Rest 2:00
1 × 6 @ 60%working

Rest 2:00
1 × 8 @ 60%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%working

Rest 2:30
1 × 3 @ 85%working

Rest 3:00
1 × 1+ AMRAP @ 95%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 90%working

Rest 2:30
1 × 3 @ 85%working

Rest 2:30
1 × 3 @ 80%working

Rest 2:00
1 × 3 @ 75%working

Rest 2:00
1 × 3 @ 70%working

Rest 2:00
1 × 3+ AMRAP @ 65%amrap

Rest 2:00

Final AMRAP backoff set (3+)

Front Squat main

1 × 5 @ 35%working

Rest 1:30
1 × 5 @ 45%working

Rest 1:30
1 × 3 @ 55%working

Rest 2:00
1 × 5 @ 55%working

Rest 2:00
1 × 7 @ 55%working

Rest 2:00
1 × 4 @ 55%working

Rest 2:00
1 × 6 @ 55%working

Rest 2:00
1 × 8 @ 55%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%working

Rest 2:00
1 × 6 @ 77.5%working

Rest 2:00
3 × 4 @ 87.5%working

Rest 2:30
1 × 5 @ 82.5%working

Rest 2:00
1 × 6 @ 77.5%working

Rest 2:00
1 × 7 @ 72.5%working

Rest 2:00
1 × 8+ AMRAP @ 67.5%amrap

Rest 2:00

Final AMRAP volume set (8+)

Overhead Press main

1 × 6 @ 52.5%working

Rest 1:30
1 × 5 @ 62.5%working

Rest 1:30
1 × 3 @ 72.5%working

Rest 2:00
1 × 5 @ 72.5%working

Rest 2:00
1 × 7 @ 72.5%working

Rest 2:00
1 × 4 @ 72.5%working

Rest 2:00
1 × 6 @ 72.5%working

Rest 2:00
1 × 8 @ 72.5%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%working

Rest 2:30
1 × 3 @ 87.5%working

Rest 3:00
1 × 1+ AMRAP @ 97.5%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 92.5%working

Rest 2:30
1 × 3 @ 87.5%working

Rest 2:30
1 × 3 @ 82.5%working

Rest 2:00
1 × 5 @ 77.5%working

Rest 2:00
1 × 5 @ 72.5%working

Rest 2:00
1 × 5+ AMRAP @ 67.5%amrap

Rest 2:00

Final AMRAP backoff set (5+)

Romanian Deadlift main

1 × 5 @ 52.5%working

Rest 2:00
1 × 5 @ 62.5%working

Rest 2:00
1 × 3 @ 72.5%working

Rest 2:00
1 × 5 @ 72.5%working

Rest 2:00
1 × 7 @ 72.5%working

Rest 2:00
1 × 4 @ 72.5%working

Rest 2:00
1 × 6 @ 72.5%working

Rest 2:00
1 × 8 @ 72.5%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%working

Rest 2:30
1 × 3 @ 87.5%working

Rest 3:00
1 × 1+ AMRAP @ 97.5%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 92.5%working

Rest 2:30
1 × 5 @ 87.5%working

Rest 2:30
1 × 3 @ 82.5%working

Rest 2:00
1 × 5 @ 77.5%working

Rest 2:00
1 × 3 @ 72.5%working

Rest 2:00
1 × 5+ AMRAP @ 67.5%amrap

Rest 2:00

Final AMRAP backoff set (5+)

Close-Grip Bench Press main

1 × 6 @ 42.5%working

Rest 1:30
1 × 5 @ 52.5%working

Rest 1:30
1 × 3 @ 62.5%working

Rest 2:00
1 × 5 @ 62.5%working

Rest 2:00
1 × 7 @ 62.5%working

Rest 2:00
1 × 4 @ 62.5%working

Rest 2:00
1 × 6 @ 62.5%working

Rest 2:00
1 × 8 @ 62.5%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%working

Rest 2:30
1 × 3 @ 87.5%working

Rest 3:00
1 × 1+ AMRAP @ 97.5%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 92.5%working

Rest 2:30
1 × 3 @ 87.5%working

Rest 2:30
1 × 3 @ 82.5%working

Rest 2:00
1 × 3 @ 77.5%working

Rest 2:00
1 × 3 @ 72.5%working

Rest 2:00
1 × 3+ AMRAP @ 67.5%amrap

Rest 2:00

Final AMRAP backoff set (3+)

Front Squat main

1 × 5 @ 37.5%working

Rest 1:30
1 × 5 @ 47.5%working

Rest 1:30
1 × 3 @ 57.5%working

Rest 2:00
1 × 5 @ 57.5%working

Rest 2:00
1 × 7 @ 57.5%working

Rest 2:00
1 × 4 @ 57.5%working

Rest 2:00
1 × 6 @ 57.5%working

Rest 2:00
1 × 8 @ 57.5%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%working

Rest 2:00
1 × 6 @ 80%working

Rest 2:00
3 × 4 @ 90%working

Rest 2:30
1 × 5 @ 85%working

Rest 2:00
1 × 6 @ 80%working

Rest 2:00
1 × 7 @ 75%working

Rest 2:00
1 × 8+ AMRAP @ 70%amrap

Rest 2:00

Final AMRAP volume set (8+)

Overhead Press main

1 × 6 @ 55%working

Rest 1:30
1 × 5 @ 65%working

Rest 1:30
1 × 3 @ 75%working

Rest 2:00
1 × 5 @ 75%working

Rest 2:00
1 × 7 @ 75%working

Rest 2:00
1 × 4 @ 75%working

Rest 2:00
1 × 6 @ 75%working

Rest 2:00
1 × 8 @ 75%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%working

Rest 2:30
1 × 3 @ 90%working

Rest 3:00
1 × 1+ AMRAP @ 100%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 95%working

Rest 2:30
1 × 3 @ 90%working

Rest 2:30
1 × 3 @ 85%working

Rest 2:00
1 × 5 @ 80%working

Rest 2:00
1 × 5 @ 75%working

Rest 2:00
1 × 5+ AMRAP @ 70%amrap

Rest 2:00

Final AMRAP backoff set (5+)

Romanian Deadlift main

1 × 5 @ 55%working

Rest 2:00
1 × 5 @ 65%working

Rest 2:00
1 × 3 @ 75%working

Rest 2:00
1 × 5 @ 75%working

Rest 2:00
1 × 7 @ 75%working

Rest 2:00
1 × 4 @ 75%working

Rest 2:00
1 × 6 @ 75%working

Rest 2:00
1 × 8 @ 75%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%working

Rest 2:30
1 × 3 @ 90%working

Rest 3:00
1 × 1+ AMRAP @ 100%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 95%working

Rest 2:30
1 × 5 @ 90%working

Rest 2:30
1 × 3 @ 85%working

Rest 2:00
1 × 5 @ 80%working

Rest 2:00
1 × 3 @ 75%working

Rest 2:00
1 × 5+ AMRAP @ 70%amrap

Rest 2:00

Final AMRAP backoff set (5+)

Close-Grip Bench Press main

1 × 6 @ 45%working

Rest 1:30
1 × 5 @ 55%working

Rest 1:30
1 × 3 @ 65%working

Rest 2:00
1 × 5 @ 65%working

Rest 2:00
1 × 7 @ 65%working

Rest 2:00
1 × 4 @ 65%working

Rest 2:00
1 × 6 @ 65%working

Rest 2:00
1 × 8 @ 65%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%working

Rest 2:30
1 × 3 @ 90%working

Rest 3:00
1 × 1+ AMRAP @ 100%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 95%working

Rest 2:30
1 × 3 @ 90%working

Rest 2:30
1 × 3 @ 85%working

Rest 2:00
1 × 3 @ 80%working

Rest 2:00
1 × 3 @ 75%working

Rest 2:00
1 × 3+ AMRAP @ 70%amrap

Rest 2:00

Final AMRAP backoff set (3+)

Front Squat main

1 × 5 @ 40%working

Rest 1:30
1 × 5 @ 50%working

Rest 1:30
1 × 3 @ 60%working

Rest 2:00
1 × 5 @ 60%working

Rest 2:00
1 × 7 @ 60%working

Rest 2:00
1 × 4 @ 60%working

Rest 2:00
1 × 6 @ 60%working

Rest 2:00
1 × 8 @ 60%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%working

Rest 2:00
1 × 6 @ 82.5%working

Rest 2:00
3 × 4 @ 92.5%working

Rest 2:30
1 × 5 @ 87.5%working

Rest 2:00
1 × 6 @ 82.5%working

Rest 2:00
1 × 7 @ 77.5%working

Rest 2:00
1 × 8+ AMRAP @ 72.5%amrap

Rest 2:00

Final AMRAP volume set (8+)

Overhead Press main

1 × 6 @ 57.5%working

Rest 1:30
1 × 5 @ 67.5%working

Rest 1:30
1 × 3 @ 77.5%working

Rest 2:00
1 × 5 @ 77.5%working

Rest 2:00
1 × 7 @ 77.5%working

Rest 2:00
1 × 4 @ 77.5%working

Rest 2:00
1 × 6 @ 77.5%working

Rest 2:00
1 × 8 @ 77.5%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%working

Rest 2:30
1 × 3 @ 92.5%working

Rest 3:00
1 × 1+ AMRAP @ 102.5%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 97.5%working

Rest 2:30
1 × 3 @ 92.5%working

Rest 2:30
1 × 3 @ 87.5%working

Rest 2:00
1 × 5 @ 82.5%working

Rest 2:00
1 × 5 @ 77.5%working

Rest 2:00
1 × 5+ AMRAP @ 72.5%amrap

Rest 2:00

Final AMRAP backoff set (5+)

Romanian Deadlift main

1 × 5 @ 57.5%working

Rest 2:00
1 × 5 @ 67.5%working

Rest 2:00
1 × 3 @ 77.5%working

Rest 2:00
1 × 5 @ 77.5%working

Rest 2:00
1 × 7 @ 77.5%working

Rest 2:00
1 × 4 @ 77.5%working

Rest 2:00
1 × 6 @ 77.5%working

Rest 2:00
1 × 8 @ 77.5%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%working

Rest 2:30
1 × 3 @ 92.5%working

Rest 3:00
1 × 1+ AMRAP @ 102.5%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 97.5%working

Rest 2:30
1 × 5 @ 92.5%working

Rest 2:30
1 × 3 @ 87.5%working

Rest 2:00
1 × 5 @ 82.5%working

Rest 2:00
1 × 3 @ 77.5%working

Rest 2:00
1 × 5+ AMRAP @ 72.5%amrap

Rest 2:00

Final AMRAP backoff set (5+)

Close-Grip Bench Press main

1 × 6 @ 47.5%working

Rest 1:30
1 × 5 @ 57.5%working

Rest 1:30
1 × 3 @ 67.5%working

Rest 2:00
1 × 5 @ 67.5%working

Rest 2:00
1 × 7 @ 67.5%working

Rest 2:00
1 × 4 @ 67.5%working

Rest 2:00
1 × 6 @ 67.5%working

Rest 2:00
1 × 8 @ 67.5%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%working

Rest 2:30
1 × 3 @ 92.5%working

Rest 3:00
1 × 1+ AMRAP @ 102.5%amrap

Rest 3:30

Tier 1 Top Set (1+ AMRAP drives next week’s TM)
1 × 3 @ 97.5%working

Rest 2:30
1 × 3 @ 92.5%working

Rest 2:30
1 × 3 @ 87.5%working

Rest 2:00
1 × 3 @ 82.5%working

Rest 2:00
1 × 3 @ 77.5%working

Rest 2:00
1 × 3+ AMRAP @ 72.5%amrap

Rest 2:00

Final AMRAP backoff set (3+)

Front Squat main

1 × 5 @ 42.5%working

Rest 1:30
1 × 5 @ 52.5%working

Rest 1:30
1 × 3 @ 62.5%working

Rest 2:00
1 × 5 @ 62.5%working

Rest 2:00
1 × 7 @ 62.5%working

Rest 2:00
1 × 4 @ 62.5%working

Rest 2:00
1 × 6 @ 62.5%working

Rest 2:00
1 × 8 @ 62.5%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