The program
nSuns 5-Day LP: Free Spreadsheet, Percentages & Tracker
Free nSuns 5-Day 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
- 5 days/week
- Length
- 12 weeks
- Main lifts
- 8
What you’ll train
The main movements in this program.
- Squat
- Bench Press
- Deadlift
- Overhead Press
- Sumo Deadlift
- Incline Bench Press
- Front Squat
- Close Grip Bench Press
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 toolsSpreadsheet & Calculator
Download the nSuns 5-Day LP spreadsheet
Calculate your nSuns 5-Day LP weights
Free nSuns 5-Day LP spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
High-volume barbell strength
Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.
Before choosing this plan
Includes sumo deadlifts, front squats, incline bench and close-grip bench. No separate pulling accessories or conditioning are supplied.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Adjustable incline bench
Progression in this app
With known-weight setup, the completed heavy 1+ set can increase the reference for future weeks by 5, 10 or 15 lb according to reps. Zero or one rep holds it; volume AMRAP sets do not trigger increases. Guided starting weights stay under your control.
About this template
A supplied five-day nSuns-style main/secondary lift template. Review warmup and AMRAP labels in the preview; accessory selection and automatic deloads are not included.
Methodology and sources
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
5
sessions
Week 1
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 2
5
sessions
Week 2
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 3
5
sessions
Week 3
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 4
5
sessions
Week 4
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 5
5
sessions
Week 5
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 6
5
sessions
Week 6
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 7
5
sessions
Week 7
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 8
5
sessions
Week 8
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 9
5
sessions
Week 9
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 10
5
sessions
Week 10
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 11
5
sessions
Week 11
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Week 12
5
sessions
Week 12
5 sessions
Day 1 · Bench Volume
Bench Press main
1 × 8 @ 65%working
1 × 6 @ 75%working
3 × 4 @ 85%working
1 × 5 @ 80%working
1 × 6 @ 75%working
1 × 7 @ 70%working
1 × 8+ AMRAP @ 65%amrap
Overhead Press accessory
1 × 6 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 2 · Squat & Sumo
Squat main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Sumo Deadlift accessory
1 × 5 @ 50%working
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 5 @ 70%working
1 × 7 @ 70%working
1 × 4 @ 70%working
1 × 6 @ 70%working
1 × 8 @ 70%working
Day 3 · OHP & Incline
Overhead Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 5 @ 70%working
1 × 5 @ 65%working
Incline Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working
Day 4 · Deadlift & Front Squat
Deadlift main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 3 @ 85%working
1 × 3 @ 80%working
1 × 3 @ 75%working
1 × 3 @ 70%working
1 × 3 @ 65%working
Front Squat accessory
1 × 5 @ 35%working
1 × 5 @ 45%working
1 × 3 @ 55%working
1 × 5 @ 55%working
1 × 7 @ 55%working
1 × 4 @ 55%working
1 × 6 @ 55%working
1 × 8 @ 55%working
Day 5 · Bench & Close Grip
Bench Press main
1 × 5 @ 75%working
1 × 3 @ 85%working
1 × 1+ AMRAP @ 95%amrap
1 × 3 @ 90%working
1 × 5 @ 85%working
1 × 3 @ 80%working
1 × 5 @ 75%working
1 × 3 @ 70%working
1 × 5 @ 65%working
Close Grip Bench Press accessory
1 × 6 @ 40%working
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 5 @ 60%working
1 × 7 @ 60%working
1 × 4 @ 60%working
1 × 6 @ 60%working
1 × 8 @ 60%working